Running News Daily

Time on feet training–is it right for you?

Time on feet training is becoming increasingly popular, but who is it best for?

Time on Feet (ToF) training is an approach that prioritizes the duration of a run rather than specific distances. Emphasizing the time spent running, rather than the pace or distance covered, this training method can offer unique benefits for certain types of runners. Canadian Running spoke with Jason Fitzgerald, a coach, 2:39 marathoner and host of the Strength Running Podcast, to learn what ToF training entails and who should consider incorporating it into their program.

The basics

In ToF training, runners aim to meet a prescribed duration for their training runs instead of focusing on a specific distance. For instance, a training plan may specify a two-hour long run, rather than a set mileage. This approach allows them to maintain a consistent effort without the pressure of reaching mileage targets.

Benefits for competitive runners

Fitzgerald says ToF training can be particularly valuable for competitive runners who want to avoid the pressure of running at a specific pace. By prioritizing time, athletes can focus on maintaining a comfortable effort level without the constraints imposed by set distances. This approach allows for better pacing control and helps prevent overexertion during training.

Fitzgerald notes that race-specific workouts and training for specific distances should not be neglected entirely. While ToF training provides flexibility, distance-focused training is crucial to prepare for races that follow set distances. “Races are rarely run by time (i.e., the most you can run in one hour) so it’s helpful to focus on distance when you want to run race-specific workouts or ensure that you can finish a long race, like a marathon,” he says.

The benefits for new runners

For novice runners, ToF training offers a valuable approach to building endurance and capacity gradually. Rather than focusing solely on hitting specific distances, new runners can concentrate on running for longer durations. This approach allows their bodies to adapt and gradually increase their running capabilities, reducing the risk of injury associated with pushing distances too soon.

Considerations for track athletes

Track athletes primarily focus on shorter distances and require precise training to improve their speed and performance. “Their workouts will likely be on the track, which is a venue that helps you run particular distances more precisely,” says Fitzgerald. “But even track runners can use this methodology for some of their runs when distance isn’t important, like an easy “base” run for an hour.”

Utility for ultrarunners

Fitzgerald says ultrarunners, in particular, can greatly benefit from ToF training. This method prepares them to endure prolonged periods on their feet, including walking and rest stops during races. By practising running for extended periods, ultrarunners can develop the stamina and mental fortitude necessary to tackle gruelling events.

“Many ultramarathoners will venture onto the trails for a two- to four-hour long run. Their goal is time on feet, not distance or pace, which prepares them to stay on their feet for a very long time on race day,” he says.

How to add ToF training to your schedule

The good news is that implementing ToF training into your program is simple. “Just convert distances to time, and run those instead,” says Fitzgerald. “So if your training plan asks you to run four miles, you can instead run a certain amount of time that generally corresponds to that distance.” 

The bottom line

Time on feet is a great training option when you’re trying to control your pace during runs, prepare for a long race like an ultra or avoid increasing your mileage too quickly when you’re new to running or returning from an injury. It’s easy to implement, and can take some of the pressure off your runs, so you can get more enjoyment out of your training.

Early Morning Race Start? Here’s How to Reset Your Sleep Schedule

Training plans include time and distance on your feet, but rarely do they block out time in bed—maybe it’s time they do.

At first glance, the start times of most marathons—around 9 a.m. or 10 a.m.—seem easy enough. But when you factor in travel and wait time, runners often have to leave their home or hotel rooms before dawn to get to the start. That leaves typical sleep schedules in the dust.

“I had four races last year and all of them required getting up as early as 3:30 a.m.,” Joe English, elite-level master’s multi-sport athlete and former national coach for the Leukemia and Lymphoma Society’s Team-In-Training program, tells Runner’s World. Especially for the bigger races, where there are a lot of logistics involved, it’s necessary to get up and race super early.

So if you need to reset your sleep schedule before a race to accommodate those pre-dawn times, how do you do it and how long will it take? 

Why You Should Reset Your Sleep Schedule

“Sleep used to take a back seat to exercise and nutrition, but in the past decade, we’re starting to realize that it’s really a tripod when it comes to athletic success,” James Maas, Ph.D., author of Sleep to Win: Secrets to Unlocking Your Athletic Excellence in Every Sport tells Runner’s World. “I have personally seen runners who adjusted their sleep and nothing else and have greatly improved their running as a result.”

Extensive research confirms this observation. A systematic review published in Sports Medicine in 2023 about sleep and athletic performance, found that while elite athletes feel rested with eight hours of sleep every night, they often sleep less than seven. Long travel and resting in unfamiliar environments often disrupted their sleep, as did the same things that keep many of us awake: social demands, work and family commitments, and lifestyle choices like diet.

The researchers also found, though, that extending sleep by about 45 minutes to two hours, rather than napping, improved both sleep quality and performance, as shown by metrics like strength and power.

To gain the same benefits, here’s how long it takes to reset your sleep schedule in order to wake up early for a race and how to make it happen so you’re ready for a solid performance. 

How to Reset Your Sleep Schedule

If there is a race in your schedule that involves travel crossing time zones, both experts say it takes up to four weeks to adjust your sleep schedule, so start planning for that new wake-up time well in advance. 

Here’s what you should do to adjust: 

1. Set an Alarm—for Bedtime

You may have the best intentions to go to bed at a reasonable hour, but then OME (One More Episode) Syndrome sets in. Set an alarm to tell you it’s time to wind down. 

Consider taking 30 minutes to an hour to move from your couch to your bed, giving yourself enough time to take care of that process. “I have an alarm that goes off at 9:15 every night and that’s when I know to start my wind-down time no matter what,” Ryan Hurley, a sleep performance coach and former ultramarathoner and Ironman racer tells Runner’s World. 

2. Create a Consistent Routine

Part of good sleep hygiene—creating the ideal environment for getting a good night’s rest—is consistency. “If your focus is on having a regular sleep cycle all the time, an early race is going to have less of an impact, because you’ll be better rested [overall] and therefore more capable of dealing with that bump in the road,” says English. To help keep him consistent, English sets his lights to automatically dim at the same time in the evening to cue his bedtime. 

3. Write Tomorrow’s To-Do List

Writing down your to-do list for the next day before you go to bed can help keep nighttime ruminating at bay. “By writing it down, you’re making space for it but you’re not bringing it into the bedroom with you to worry about,” says Hurley.

4. Act as Your Own Sleep Detective

Tracking your sleep can change your rest game in ways you don’t even yet realize, says Hurley. “I always thought that I was getting enough sleep because I was getting seven hours, and the common recommendation is seven to nine hours,” he says. “But it wasn’t until I started tracking my sleep that I realized I wasn’t getting enough REM sleep.”

“I’ve found that people aren’t very good at judging how much sleep they got,” Maas adds.

To assess your rest, ask yourself these questions: Do you tend to feel tired when you’re in a warm room, a dull meeting, have a heavy meal, or after a couple drinks? Do you typically fall asleep within five minutes of hitting your pillow? Do you sleep extra hours on the weekend? Do you need an alarm to wake up? If yes to any of these, you probably need more rest, he says.

5. Get Grateful

Having an “attitude of gratitude” sounds like a nice catch-all phrase we hear a lot these days, but it can actually help turn your mood around. “Every night, I review the good things that happened to me that day, and it helps puts me into a good mindset to fall asleep,” says Hurley.

6. Replicate Start Times

Replicating race conditions—which includes time of day—can help your body adjust by the time you hit the start. “You should do at least some portion of your training at the time of day of your race,” says English. “It helps acclimate you to running under the conditions in which you’ll be racing.”

How to Schedule Your Sleep the Night Before a Race

If adjusting your sleep schedule for four weeks before a race is unrealistic, English emphasizes that it’s likely, with the help of adrenaline, you’ll be able to push through a race on less sleep than usual. It’s more important to be well-rested the two weeks leading up to the race. Then, if you can, squeeze in a nap if you know you won’t get a full night’s rest before the race. 

If you don’t sleep well the night before, don’t let it derail you. Instead focus on the training you’ve done to remind you that you’re ready for the race, English suggests. 

To make sure you get the best sleep possible in the days leading up to the start to support your performance, here’s what to do:

Stay Awake Until Bedtime

If you have a 3 a.m. wake-up call, simple math would deduce that you should go to bed much earlier that night. Not so, says English. “The number one thing runners would tell me the night before the big race is ‘I’m going to go to bed at 4 p.m.,’ and I tell them that is a recipe for a disaster, because you’re going to confuse your body into thinking you’re taking a nap, and will wake up after two to three hours,” he says. “My advice instead is to go to bed at a reasonable hour, but not more than an hour or two earlier than normal.”

Go With the Flow

Whether it’s a 24-hour relay, a time zone change, or simply a super-early start time that you couldn’t prepare for, there will be some races that basically happen in your middle of the night. “I remember once I was at the Disney World Marathon which has a really early start, and I was on the bus at 3 a.m., which was midnight my time, and here I was just about to start running,” recalls English. Times like that, there’s only so much you can do, he says. “Just do what you can, and know that your training will carry you through.” 

Make Time for a Well-Timed Nap

When you can’t get a full night’s rest, count on the power of a short-and-sweet nap. “Napping can increase your alertness, reaction time, and coordination,” says Maas, who coined the term “power nap.” The sweet spot for nap timing is less than 30 minutes or more than 90 minutes, according to Maas. “Otherwise, you’ll be groggy,” he says

Don’t Sweat the Alarm

The “will I wake up for the race?” panic is so ubiquitous that Jerry Seinfeld was put in charge of waking up a New York City Marathon runner who famously slept through his Olympic race. But let’s separate fact from fiction: According to English, this scenario likely won’t happen. “I’ve probably helped 5,000 runners reach the starting line of a race and I don’t recall anyone oversleeping,” he says. “If anything, it’s the opposite—they’re up at 2 a.m. because of the adrenaline.”

Olympian Army major gets ready for 250km ultramarathon

Two-time Olympic rowing champion and Army major Heather Stanning is ready for her next challenge.

Alongside a famous face, she is set to take on the Marathon des Sables, an extraordinary race and adventure that's been taking place in the southern Moroccan Sahara since 1986.

Forces News caught up with her in Cyprus during training.

This event is the ultimate ultra race and certainly not for the faint-hearted – which is probably why Maj Stanning said 'yes' when asked if she would take part.

The Marathon des Sables sees competitors race 250km over six days, self-sufficient and in the Sahara desert.

Maj Stanning's team is made up of three other British Army personnel and TV personality Judge Robert Rinder.

Maj Stanning said: "Why am I doing it?

"The Army Benevolent Fund approached me and said 'It's our 80th year, we want to do a big challenge, raise awareness and raise some money, will you do this challenge for us?'.

"I was like 'Oh absolutely' and then they told me, I was like 'Oh wow, that is a challenge'."

"I've been training since before Christmas, just gradually building up," Maj Stanning explained.

"For me, the biggest thing is staying in one piece and not getting injured.

"I may not be doing loads and loads of miles every week, but it's just gradually building up.

"It's time on my feet. Quite honestly, I will probably walk the majority of it. And that's probably where us in the military will do quite well.

"Let's not think we are all going to be ultra runners and break some records. It's about getting to the finish line."

Conquer Your Longest Distance Yet With These 9 Tips

Ultrarunners and coaches share their best advice for building mileage without getting injured.

Whether you want to progress from a 5K to a half marathon or a marathon to an ultra, a few general rules on how to run longer can help you get there.

While building mileage and time on your feet is paramount, the key to doing it successfully involves patience and persistence. “As much as volume matters—volume is king—too much volume too soon can get you on the sidelines,” Bertrand Newson, RRCA-certified run coach and founder and team captain of Too Legit Fitness, based in San Jose, California, tells Runner’s World. 

Follow these tips from Newson and other coaches and ultramarathoners to successfully increase your mileage, avoid injuries, and crush your longest distances.

1. Build a Base, Then Keep It Consistent

“I steadily built up to running 250-mile races over many years, but I started by running one mile at a time,” says Sarah Ostaszewski, pro ultrarunner with Tailwind Nutrition who won the 2023 Ouray 100-Mile Endurance Run. “Build a strong base and try to keep a consistent running routine, so then adding a little extra here and there won’t seem so daunting.” 

Base training typically requires about four to eight weeks (before following a race training schedule) to strengthen your cardiovascular system and your muscles, but the longer you can regularly run and set a foundation, the better. Your base work should involve mostly easy runs, low mileage, and maybe low-key speedwork (depending on your fitness level), like ending a run with strides. This part of your training is all about consistency, rather than actually building mileage. 

Ultrarunner Mirna Valerio stays consistent by focusing on time on her feet, rather than distance. “This has been mentally freeing,” the author of A Beautiful Work in Progress tells Runner’s World. 

“I have a standing appointment with my treadmill a couple times a week,” says Valerio, who will aim to run a minimum of 12 hours a day over six days at the Lululemon Further event, an ultramarathon for women in March. “I just get it done, which incidentally is one of my mantras.”

2. Find Your Best Approach to Building Volume

If you’re new to running and want to run longer, add another day of a short, easy run to your schedule, suggests Stefanie Flippin, an ultrarunner, Lululemon ambassador, and doctor of podiatric medicine, who has earned a first-place finish at several 100-milers.

Maxed out on available days of the week? Add to your long-run mileage, which is what Leah Yingling, ultrarunner and biochemical engineer who will see how far she can run in 24 hours at Lululemon Further, does first when aiming to build volume. The general rule is to increase your weekly mileage by about 10 percent each week, adding to that long run. For example, if you currently clock 17 miles per week with three four-mile runs during the week and a long run of five miles on the weekend, you would keep your midweek mileage the same, but kick up your long run to about seven miles next weekend.

Yingling, and many other pros, also do two runs a day. While this won’t work for everyone, if you don’t have a significant single block of time, clocking some miles in the morning and again in the evening and resting between can help you clock more mileage. One must-do to make it work: Tame the intensity on at least one of those runs.

Charlie Lawrence, 50-mile world record holder, views his second run of the day as a sort of active recovery. He often goes for double digits in the mornings, then runs for about four miles (at minimum) in the evening, keeping the effort light. 

No matter what, testing out strategies to see what works for your schedule is the best way to run longer. “That might be adding a walk a few days a week in addition to your daily runs, or maybe you’re adding back-to-back long runs,” says Yingling. “Whatever you do, find something that is sustainable.”

3. Follow a Progressive Training Plan

A good training plan will slowly build mileage to decrease your risk of getting sidelined, as research shows taking on too many miles too soon is one of the biggest risk factors for overuse injuries. 

When choosing your training plan, you have to be realistic about the time you have to build up to the distance you want to conquer—and where you’re at now, says Newson. For example, if you have your sights set on a half or full marathon, think about what you can comfortably run today. Then, following the loose rule of adding 10 percent more miles each week, how long do you need to train? If you currently run five miles without stopping and feel good after, and can comfortably clock 12 miles per week, you can probably conquer a 10-week half marathon plan. 

Another important factor to look for when it comes to mileage on a training plan: recovery weeks. Newson explains you’ll typically see this as three weeks of building, then a week in which you back off mileage a little to give your body time to recover and actually make gains from all the work you put into your plan. This will also keep your body strong and help you sidestep aches and pains, he adds.

4. Keep Easy Runs Easy

You’ve heard it before but it’s especially true when trying to run longer: Don’t overdo your low-effort days. 

“It’s important for me to always run my easy runs, short or long, at a conversational, aerobic rate of perceived exertion. This means that I can easily chat with a training partner for the duration of my runs without becoming out of breath,” Flippin says, who also clocks her heart rate to make sure she’s in an easy zone. 

Don’t worry about what shows on Strava, either. “I think a lot of runners run their easy runs too hard and that is because of ego and they don’t want people to think they are slow,” says Devon Yanko, ultrarunner who’s placed first in several 100-mile races and will aim to conquer her longest distance over six days at the Lululemon Further event. “I delight in the idea that people may look at my Strava and think I am too slow, because on race day that won’t be the case!” 

More generally, applying the 80/20 rule to your training overall can also help you record more low-intensity runs, Newson says, as it means 80 percent of your workouts should happen at a low intensity, and 20 percent at a hard effort.

It’s these easy runs that will help keep you running consistently—the key that unlocks higher mileage. “A B+ average of consistent runs, strength work, and recovery measures stacked over weeks, months, and years will always trump sporadic A+ weeks followed by a total drop-off,” Flippin says.

5. Master the Long Run

For most people, the long run will make up the bulk of your weekly mileage, but it doesn’t just help you clock more time on your feet. It also teaches you mental stamina, how to deal with fatigue, and it can help you get comfortable with being uncomfortable. With years of practice, this is what many pros say pulls them through farther distances.

Even though Lawrence can deal with being uncomfortable for long periods of time, he still turns to mind games to mentally check off miles. For example, he often breaks a race down into small, manageable chunks, often focusing on the next fuel stop (typically about every four miles) as a check point. If he’s struggling to get to the next four-mile marker, he may tell himself he’ll feel better in 10 to 15 minutes and checks in again then. 

In addition to breaking your long run up into segments, Newson also suggests dedicating each mile to someone else, which takes it outside of yourself and gives you another reason to keep going, and says to focus on the mile you’re in, simply putting one foot in front of the other. 

Finally, the long run is the perfect time to practice your fueling and fluid intake, Newson says, considering you need energy to clock longer miles. Aim to take in carbs when going for 90 minutes or longer, and go for about 30 to 60 grams per hour after the first hour. 

6. Schedule a Few Harder Workouts

To build endurance, you want to run long, but you can also add intervals and speed work into your schedule. 

Lawrence gets on the track for VO2 max-specific workouts at least once a week. VO2 max is the amount of oxygen you can take in while running and is a major marker of fitness—the better this metric, the easier running will feel, which will help you go longer with less effort. Focusing on VO2 max intensities on runs means going for about 90 to 100 percent of your max heart rate or about 5K pace, and it could involve intervals like 400-meter repeats. 

You could also focus on lactate threshold training. Your lactate threshold is the point at which your body produces lactate at a rate you can no longer clear, leading to fatigue. To help you prolong that side effect—helping you go faster for longer—practice running at your threshold pace. (Here’s how to calculate your running speed at lactate threshold). 

To do this, Ostaszewski prefers longer interval workouts with work periods ranging from six to 10 minutes near aerobic threshold. But tempo runs at your threshold speed are also smart. 

7. Supplement Your Runs With Mobility and Strength

Before you jump into high mileage, you need a solid warmup. Lawrence has been doing the same activation drills before runs for a long time. He starts with foam rolling most of the lower body, then does a series of exercises, like:

Leg swings

Down dog to lunge rotation

Ankle mobility moves

Banded work, like glute bridges

This go-to routine wakes him up and gets him in run mode, even when he’s not feeling it. 

Cross-training workouts are also key. Valerio mixes strength training, mobility workouts, Pilates, and rowing into her training schedule, which she says helps her avoid overuse injuries. Meanwhile, Flippin points to strength training in particular as crucial to running longer. She suggests starting with one day a week to build consistency, then adding on days from there. 

Lawrence focuses specifically on doing core workouts every day (one of his go-to moves: the ab roll out), along with dedicated gym time for lifting, in which he conquers moves like hex bar deadlifts.

8. Make Recovery a Priority

Many pro runners turn to a solid nutrition practice to jumpstart recovery and fuel future performances. “I ensure I’m always getting in carbohydrates and protein within 30 minutes of finishing a key workout or long run,” Yingling says.

Finding time for other recovery practices, like mobility work, foam rolling, even meditating, can also support your training and get you prepped for the next round of mileage, Newson says. Full rest days are also important, especially if you’re feeling any aches and pains.

And you can’t forget about sleep for recovery—striving for at least the recommended seven to nine hours—especially for those looking to push their mileage. 

9. Don’t Rely on Motivation Alone

Running your longest distance takes dedication and determination, but don’t expect to feel motivated every day. “People often wait to do things until they are motivated, when instead, they should have been focused on completing their plan or working toward their goal,” says Yanko. “I don’t jump out of bed every morning peppy and excited to run, but I am committed to doing the work and thus, I simply get the work done.”

Yanko also suggests tapping into curiosity to keep you going longer. “That is, instead of being intimidated by a workout or long run, I allow myself the opportunity to be curious about what might happen if I simply begin the session,” she says. “I do not believe that one workout or one long run ‘proves’ anything about my fitness or ability to race, so having curiosity means I can get into a session and allow it to unfold with confidence that if I just continue to show up and do the work, I will build my fitness brick by brick.”

Newson also suggests a running group to keep you accountable and consistent, and to elevate the fun of your workouts. 

“On the mental side, I always try to see the big picture and remember that all the miles I’m running are for fun and for my own personal enjoyment,” Ostaszewski adds. “I’m always aiming to enjoy the process and recognize growth in the journey.”

Runners Are Racing More than Ever

Strava’s year-end report shows that more runners are turning to competition and how different generations compete differently

This month, Strava released its annual Year in Sport, with fascinating insights about where running might be headed. Running was the most-uploaded sport in 2023. (Hear that? That’s the sound of job security!) Most runners log their miles solo, 9 percent are in groups of three or more people, and an additional 9 percent are logged running in a pair.

Trail running, specifically, continues its trend upwards, with the share of athletes running off-road up 6 percent year over year. Almost half (47 percent!) of runners took at least one trail run. Friends, welcome to the club. We have jackets! (Haha, no we don’t.)

Many runners use competition as motivation and inspiration. Plus, athletes who race are 5.3 times more likely to set a distance PR. While men are currently more likely to compete than women, the rate at which men and women are participating is increasing at the same speed.

When life after the COVID lockdowns stabilized for many folks, the Strava Year in Sport review shows that they laced up their running shoes to compete. Twenty-one percent of runners on Strava ran at least one race in 2023, a 24 percent increase over 2022.

Racing was equally split across genders, with 21 percent of men and women competing at least once. Runners from Gen X (born between 1965 and 1980) were the most likely to race, with 26 percent logging at least one competition on Strava. Twenty-two percent of millennials (born between 1981 and 1996) raced, and 24 percent of boomers (born before 1965) pinned on a bib in 2023.

Ultramarathons, while still less popular than shorter distances, are steadily becoming more popular, too, according to statistics. While just 2 percent of runners on Strava completed an ultra in 2023, that’s still up 11 percent from 2022.

Out of all ultrarunners on the app, two-thirds completed at least one 50K, meaning plenty of runners double-dipped on super long-distance runs in 2023. Women were 43 percent less likely to have run an ultra of any distance (so, yeah, we might have a problem). Participation in ultras may be growing at the same rate among men and women, but there is still plenty of work to be done—for instance, addressing childcare disparities that leave women with three to four fewer hours per week to train—in order to reach equity. The longer the distance, the greater the gender gap tends to be, with half marathons having the smallest disparity—7 percent of women completing a half and 8 percent of men.

Longer races are less popular this year, sure, but participation is growing by about 10 to 15 percent. Less than 1 percent of runners on Strava completed an ultra over 50K, though this distance remains the most popular to run. Participation in 50 miles is roughly half that of 50Ks, and 100K participation is roughly half that. So, if you ran a 100K this year, pat yourself on the back, as you’re part of the 1 percent (.0025 percent, to be exact).

Marathons remain a popular distance for runners. Five percent of runners on Strava ran a 26.2-mile race in 2023, up 20 percent from last year. Again, women were 32 percent less likely to have run a marathon than men (4 percent of women on Strava ran a marathon versus. 5 percent of men), but both groups saw participation jump 20 percent compared to last year.

Gen Zers are not running as much as previous generations did at their age. Running, while less cost-prohibitive than, say, surfing, skiing, or mountain biking, still requires some financial investment. A 2020 survey by the Running Shoes Guru pinned the “average” run budget to between $937 and $1,132 annually. I guess those gels really do add up!

And when you consider that 60 percent of young adults don’t feel their basic needs are met, a decline in participation makes sense. According to Running USA, an independent group that produces industry surveys, the number of runners in the 35-44 and 45-54 age groups has dropped significantly since 2015, while participation in the 25-34 age group only increased slightly. According to the report, Gen Z runners prefer to run for experiential benefits like socializing, fun, and mental health.

Interestingly, data about Gen Z runners on the Strava Year in Sport says the opposite, reporting that this generation is 31 percent less likely to exercise primarily for their health compared to millennial and Gen X counterparts. The difference could be that runners committed enough to sign up for an activity tracking app are already a self-select group. Zoomers on Strava report that their primary motivation for exercise is athletic performance. This is echoed by the speed of their training runs, which average out to be a pace of 8:59 a mile. Zoinks!

Interestingly, data about Gen Z runners on the Strava Year in Sport says the opposite, reporting that this generation is 31 percent less likely to exercise primarily for their health compared to millennial and Gen X counterparts. The difference could be that runners committed enough to sign up for an activity tracking app are already a self-select group. Zoomers on Strava report that their primary motivation for exercise is athletic performance. This is echoed by the speed of their training runs, which average out to be a pace of 8:59 a mile. Zoinks!

Gen Z runners are also more run-dominant than other generations. Seventy percent of the generation’s Strava users uploaded runs onto the app versus 52 percent of Gen X, a 35 percent higher likelihood (this might as well be the likelihood to Google “What is a Zendaya?”) Gen Z runners saw the greatest percentage of growth in race participation this year, with a 60 percent jump in attendance at the marathon distance and a 68 percent increase at 13.1. (My mind would fully melt if I lined up against someone born in 2004, but also, welcome! Please be gentle.) According to Running USA, Gen Z runners gravitate towards races with a compelling theme or cause that resonates with their values.

Trends are different across training habits, too. Gen Z runners are twice as likely as boomers to have weekday activity after 4 P.M. and are 31 percent less likely to exercise before 10 A.M.. Fascinatingly, 39 percent of Gen Z Strava athletes started a new job, and a third of the cohort reported relocating in 2023, which could speak to flexibility or economic instability for younger runners.

Over the year, Gen Z runners logged 17 percent less mileage than Gen X athletes, explained primarily with a shorter average run length. Plus, Gen Z athletes have slightly fewer running weeks in a year. (Maybe if they weren’t so busy eating all that avocado toast, they could run more!) JK, as the kids on TikTok say. In truth, Gen Z runners might train less because they are shooting for shorter distances, or the other way around—it’s impossible to disentangle causation here.

It’s not only a fun pastime to browse the year-in-review data, poking fun at the generations before or after us like they’re siblings (“No, I run more!” “Well, I run faster!”), but it’s also a way to see where the industry is lacking.

The Strava Year in Sport data shows that the running industry will have to work to bring in more Gen Z athletes. This might mean that race directors and event organizers will have to continue tailoring their offerings to speak to a younger, more experience-driven demographic. Numbers also prove that, while the female section of the running pie has grown overall, more changes need to be made to reach gender equity. The statistics tell us a lot, but one of the biggest, if not the biggest, takeaways is that people are running more now than ever. And that? Well, that’s pretty rad.

Buddy the Elf Shatters Guinness Record with Help from Pro Ultramarathoner

Jason Homorody was gunning for the fastest half marathon as a movie character when he ran into Harvey Lewis.A modern-day staple of road running is unexpectedly coming across people running in costume either for a charity or in the hopes of setting a Guinness World Record, but sometimes, these costumed individuals discover the unexpected themselves.

On Sunday, Jason Homorody, 50, was beginning his quest to break the record for the fastest half marathon time while dressed as a movie character—Buddy the Elf from Elf in his case—at the Warm Up Columbus Half Marathon when he received some surprising support from a fellow runner. While attempting to break the previous 1:30:42 record, Homorody, who—obviously—loves Elf and regularly wears the costume around to “cheer people up,” was joined by Harvey Lewis, the current backyard ultramarathon record holder and well-decorated ultrarunner, who has won the likes of the Badwater 135 and USATF 24-Hour National Championships.

“[He] came up on my shoulder and asked me what pace I was going for,” Homorody told Runner’s World. “Once I answered some questions, he asked if he could run with me. Honestly, at first, I had no idea who he was. But he ran with me the entire race.”Homorody also said Lewis helped him with hydration during the race. “When we would pass the water stop on the course, he was asking if he could get me anything. He kept encouraging me to get water because I think he was concerned about me overheating in my costume,” Homorody said, adding that the two talked about Lewis’ upcoming races during the event.“I was picking his brain about ultramarathoning,” Homorody said. “I knew he recently had a crazy backyard ultra world record, and I was asking if he was almost falling asleep at any point while running, and he said yes.”

So, did the support of an ultramarathoner ultimately push Homorody to his goal? It seems like it, as Buddy the Elf crossed the finish line in 1:25:44, besting the previous record by more than 5 minutes. 

“[Lewis] was just a very down-to-earth guy, and he seemed genuinely excited to help pace me to my world record attempt,” Homorody said.

7 Legit Benefits of Running At Night—And How To Do It Safely

It was around mile two of the Joshua Tree Half Marathon that I started to hear animals I couldn’t see. Was that a horse? I wondered (and hoped). The daylight was officially gone.

But I realized that as spooky as night running might be, it also creates an eerie kind of magic. Lights twinkled in the valley below the hilly path I was climbing, but all around me it was pitch black, aside from the few feet of sandy trail that each runner’s headlamp illuminated. With nothing else to see, all I had to focus on were my own footsteps and my breath—and how I could race through the desert as quickly as possible.

Amie Dworecki, B.S., M.A., MBA, Amie Dworecki, B.S., M.A., MBA, is a running coach and founder of Running With Life. 

Brad Whitley, DPT, physical therapist at Bespoke Treatments in Seattle 

Marnie Kunz, CPT2, USATF- and RRCA-certified running coach 

Most long-distance races take place in the morning, but this half marathon starts right around sunset. Because the scenery of the course is a tad monotonous, the race organizers embrace the adrenaline rush you can get from running under the stars.

I joined as part of a press trip sponsored by Nathan Sports, Skechers, and Swiftwick. The experience reminded me that even when the days are short during the winter and pushing your pace after the sun goes down becomes the norm, night running can be its own unique adventure.

The more I looked into running at night, the more advantages I found—even if you need to take a few extra safety precautions when you’re lacing up.

The perks of running at night

What are the main benefits of night running? Here are a few of the top reasons to get in a nocturnal workout.

1. The temperature is cooler

Earlier in the day before the Joshua Tree race, I’d been cowering from the heat anytime the sun touched my skin. But once it was dark out, the desert air got so cool that my sweat-wicking T-shirt barely had any work to do.

As it turns out, temperatures around 40° Fahrenheit are ideal for long-distance running, largely because our hearts don’t have to work quite as hard to pump our blood to cool us down, according to a May 2012 study in PLOS One.

Even if the mercury doesn’t get quite that low after dark in a hot or humid climate, night running after sunset (or, alternatively, heading out before sunrise) is clearly the way to go to nab those cooler running temperatures.

2. Your body’s more ready to run

Running shortly after rolling out of bed can sometimes feel like wading through molasses. It’s no surprise why: You’ve just been lying stationary for hours, so your body temperature and mobility aren’t exactly ideal.

3. It might feel easier

The dark can be a secret weapon for runners. One August 2012 study in the Journal of Sport & Exercise Psychology on optic flow (our perception of our movement in relation to our surroundings) suggested that because we can’t see as far in the dark, we feel like we’re going faster because close objects seem to pass by more quickly than those in the distance.

Even though your watch might not record any speedier miles, running in the dark can be a helpful confidence boost when you get the sense that you’re zooming along.

4. Night running can help you sleep

How can running at night affect your sleep quality? Despite rumors to the contrary, there’s some evidence to suggest evening runs might actually help you get deeper zzzs.

An October 2018 meta-analysis in Sports Medicine found that as long as you finish running more than an hour before your bedtime, it most likely won’t mess with your sleep quality. Instead, it could actually help you spend slightly longer in those restorative deep sleep stages.

Anecdotally, some people say they also seem to fall asleep faster.

That’s something to experiment with, according to certified running coach Amie Dworecki, CPT. Everybody’s different, so you might need to find out what works best for your own circadian rhythm.

5. You’re likely better fueled

Eating can be tricky for morning runners—you’ll run better with some food in your stomach, but if you don’t give yourself enough time to digest, you might run into GI issues.

At night, though, you should be fairly well-fueled from noshing all day, Dworecki says. Just be sure to have a snack to top off your carbohydrate stores before heading out the door, says certified running coach Marnie Kunz, CPT.

6. It’s more peaceful

Depending on where you run, during the day you might feel like you’re playing Frogger with traffic and pedestrians, dogs, and baby strollers. At night, most of those hurdles typically fade away.

“It's really almost a meditative experience because of the quiet and solitude,” Dworecki says. “It can really add relaxation to your running.”

7. You have more options

Because you’re less likely to have a certain time you need to be back by at night than you would in the morning, it’s easier to choose your own adventure based on how you’re feeling. You can add a couple extra miles if you feel like it, or end early and walk home instead.

Running at night vs. morning: How to choose

Many runners swear by their morning miles. But obviously, the a.m. hours aren’t the only time to run. How do you know whether night or morning runs will serve you best?

For some people, it’s purely logistical: The best time to get in a run is whenever you can run. But if you have a choice, it might help to pay attention to the natural ups and downs in your energy levels.

“If you're a night person, you can actually feel better or more energetic if you're running in the evenings,” Dworecki says. Or, she adds, you might be able to use running to give yourself an energy boost at a time when it would typically dip.

If you’re someone who needs camaraderie to lace up, one of the benefits of night running is you’re more likely to find a group run to join after the work day, or convince a friend to join you for a few social miles.

Even if you’re alone, night running can also give you more of a thrill than the chore-like approach you might take to morning runs.

“It's kind of an adrenaline rush running at night sometimes,” Kunz says.

On the other hand, running in the morning can be safer because there’s typically more people on the street, and more daylight means you’re more visible to cars.

Running first thing in the morning can also make you more consistent—even if you get stuck working late hours or friends convince you to head out for a happy hour, your workout will already be done.

Safety precautions for night running

1. Make sure you have enough light

Unless you know you’ll be running in a well-lit area, you’ll need to bring or wear your own running lights, Dworeck says.

I ran the Joshua Tree Half Marathon with the lightweight Nathan Sports Neutron Fire RX 2.0 Runner’s Headlamp, which securely attached to my forehead, and gave me 250 lumens of light in any direction I turned. Although it took me a little while to find the right spot on my forehead so it didn’t slip or bounce, once I did, I forgot it was even there.

If the thought of wearing a light on your head doesn’t sound appealing, you can also opt for a chest lamp or carry your own small flashlight. There are even have lights you can put on your shoes or your gloves, Dworecki says.

2. Stay visible to cars

Before the race, I was sent Nathan’s Laser Light 3 Liter Hydration Pack, which has a genius double-duty design that gives you a place to stash water as well as lights on the back in case you’re running anywhere there might be cars.

If you don’t have actual lights on your body, at least be sure to wear bright reflective gear so drivers can easily see you. Light-up reflective vests aren’t your only option—these days, many pieces of running gear stylishly incorporate reflective details, and there are even several reflective running shoes.

3. Consider leaving your headphones at home

Night running probably isn’t the right time to zone out to a podcast. Because you won’t be able to see as well, it helps to keep your other senses sharp.

“Watch your use of headphones just to be aware of what's around you,” Dworecki says.

4. Let someone know where you are

Although running when the streets are quiet can feel less stressful than during busier, noisier parts of the day, empty roads or trails can also be dangerous.

“Let someone know where you're going or share your run so they can track you,” Kunz says.

Apps like Strava let you proactively send your location to select contacts in real time. Alternatively, you can choose to stick to sidewalks or a track where you know other people will be out and about.

How to motivate yourself to run at night

After a long day, forcing yourself to get off of your warm couch and out into the dark doesn’t always sound super appealing. Kunz suggests making a promise to yourself to simply run 10 minutes—it’s just a little exercise snack that doesn’t feel like too much pressure.

“You know you can turn back, but once you're out the door, usually you'll feel okay and just keep running,” she says.

Dworecki adds that for some people, it’s easier to run right from their workplace. When I was training for an ultramarathon, for instance, I used to run home four miles from my office every night so that I didn’t waste half an hour commuting on the subway—my commute was my run (and it only took slightly longer). Then, once I stepped in the door, I could just relax without having to convince myself to leave again.

It can also be helpful to make night running more social by joining a group run or turning it into a date with a friend to catch up after work.

“[It] makes your run more fun and it gives you some accountability,” Kunz says. Even running with a dog can help a night run feel less lonely.

FAQ

1. Do I need a light to run at night?

If you’re going on trails or areas without ample street lamps, you’ll want to bring your own light source with you to make sure you can see where you’re going and what you’re about to step on. The most popular option among runners is a headlamp.

2. Can running at night help in managing stress?

Running is always a good stress release—the extra blood flow to our brain triggers a release of dopamine and endorphins, sometimes leading to the famous “runner’s high.” These benefits might be especially welcome at night.

“It's a great way to kind of blow off steam at the end of the day, and help unwind and relax before going to sleep,” Kunz says.

3. Is it bad to run at 10 p.m.?

Sometimes the only chance you have to fit in a workout is after many people go to bed. Dworecki says that sometimes when she’s struggling with insomnia, she might head out for a run around 1 a.m.

Just know that working up a sweat with intense exercise, like running vs. walking, for instance, will raise your heart rate pretty high, so be sure to give yourself enough time (at least an hour) to wind down after you're finished so it doesn’t mess with your sleep.

No matter when you get back home, do a cooldown, take a hot shower, eat some food, and settle in for the night knowing you’ve gotten all those longevity benefits and health perks.

How to Use the Run/Walk Method for Faster Times and Longer Distances

Adding walk breaks to your training runs and races just might provide your ticket to faster finishes or longer distances.

Many runners have a few dirty little secrets, like not quite making it to the bathroom or chafing in unmentionable spots. But one thing many runners also won’t admit to... walking. That is, unless you embrace the run/walk method, which involves adding precisely planned walk intervals to your runs. 

The run/walk method can offer runners many benefits, including helping to fight off fatigue. It can even help you clock faster finish times and maybe even win a race that you thought was out of reach. Just look to Marc Burget for evidence. A ultramarathon run/walker, Burget, 50, won the 2016 Daytona 100 (miles) in 14 hours and 14 minutes which, at the time, was a course record.

“The idea that you should move from walking to running is the wrong framework,” Burget, director of operations at Bailey’s Health and Fitness in Jacksonville, Florida tells Runner’s World. “Instead, putting walks in my race plans allows me to go the whole 100 miles without becoming tired.” 

Research supports Burget’s experience. According to a 2016 study published in the Journal of Science and Medicine in Sports, of the 42 runners studied, those who used the run/walk method in a marathon reported less muscle pain and fatigue and finished with similar times, compared to those who only ran. 

So, while it’s true that runners typically move faster than walkers, it’s also true that during long races or training runs, taking well-timed walk breaks can help you reach your goals. To understand the run/walk method, here are common myths and truths about the training and racing strategy, plus how to test out the system for yourself. 

Myth: Only Slow Runners Use the Run/Walk Method

Truth: Slow Walks Support Faster Finishes

In recent years, more runners and experts have learned that zone 2 running (that is, lower effort runs), improves many elements of fitness and supports your ability to run both long- and short-distance races without fatiguing as quickly. 

Whatever distance you race, it’s important to manage your energy levels from the start, so you can make it to the finish without bonking. While fuel plays a role in maintaining energy, how you pace a race is also crucial. 

“There’s a myth that a lot of runners perpetuate about banking time,” Chris Twiggs, chief training officer at Galloway Training Programs tells Runner’s World. “The time bank doesn’t exist. The bank that does exist is the bank of energy. When you walk during your run, you are investing in the bank of energy.”

Burget agrees. The first time he ran 100 miles, he planned to run the whole way, but because of exhaustion, he ended up walking about 20 miles. Once he started to train with the run/walk method, he cut his walking down to 10 to 15 miles thanks to 30-second walk intervals. Now, with experience, most of his ultras include eight to 10 miles of walking and he either alternates three minutes of running and 30 seconds of walking, or 0.3 miles of running and 30 seconds of walking, depending on his race strategy and goals. 

How to use the run/walk method to get faster:

If you have your mind on a PR, the run/walk method could help you get there. You just have to practice.

“Your walk should be brisk, but not work,” says Burget. “You want your heart rate to drop down.” You also want to give your muscles a break from the intense effort to allow for a midrun recovery. 

Because you’re walking, you also need to make your run intervals faster than if you’re going for a steady-state run. For example, let’s say you want to average an 8-minute per mile pace for a marathon. Try running a 7:40 pace for nine-tenths of a mile, then walk for 30 seconds, so that you finish a mile in eight minutes. “You’re not losing 30 seconds,” Burget explains. “You’re moving forward, but part of your pace is a walk.” Likewise, if you want to maintain an 11-minute pace, you could do a 40-second walk every three minutes of running at around a 10:20 pace per mile.

If you have been running for a bit but you don’t know where to start with your interval ratios and paces, do a “magic mile” run, both experts say. This will help set your goal pace for a race. With that magic mile time in mind, set your interval ratios, keeping in mind that generally, the faster your average pace, the longer your run intervals. For example, if you’re aiming for an 8-minute mile average pace, you may run three minutes and walk 30 seconds. But if you’re aiming for a 10-minute mile average pace, you may run 90 seconds and walk 30 seconds.

If you’re a beginner, Twiggs suggests starting your workouts by running for 30 seconds and walking for 30 seconds. If that seems too easy or you can feel yourself wanting to run more keep the 30-second walk, but run slightly longer between walks, he says. 

You can keep track of your ratio using time or distance. Twiggs uses time, while Burget often pays attention to the mile markers in his races, walking for the last tenth of each mile. Play around with what works best for you.

“It took me a few months to figure out the ratio that works for me,” says Burget, who has also run a 2:50 marathon by alternating six-minute runs and 15-second walks. 

When you want to actually increase your average pace per mile, do another magic mile to see how much faster you can go, and then either increase the speed of your run intervals, add more time to the run intervals, or cut down on the time of your walk breaks.

Myth: Only Beginners Take Walk Breaks

Truth: The Run/Walk Method Can Work for Everyone

While there are no statistics on how many runners use walks in their training or in their races, how long they’ve been running, or how “tired” any runner is when they walk, we can confidently say that runners who strive to incorporate walks into their runs are all ages and all levels of fitness. 

Both Burget and Twiggs run ultras, something less than 1 percent of Americans did in 2023, and ultrarunners typically aren’t new to the running game. 

In fact, planning your run/walk strategy for races can take practice so many experienced runners and walkers may turn to it. For example, Burget has learned to time his walks to match the location of hydration stops and elevation gain in his ultras so he can maximize his running potential. But that came with lots of practice using the run/walk method.

How to use the run/walk method to advance your race results:

Always study the details of your upcoming race and consider creating a strategy to match walks with water stations and hills. “Looking at the landscape when planning your run/walk is important,” says Burget. 

“Walking hills is smart because we want to do what we can to conserve our energy so that when we expend our energy we get the most bang for our buck,” says Twiggs. 

Running up hills during training will help you build leg strength, but in a race it could decrease your pace (and finish time) because it takes so much effort, adds Twiggs. Without planning, you might find yourself running up a hill (wasted effort) and then walking a descent as you recover. Planning ahead can help you flip that to maximize your energy and increase your speed. 

The point: Go into your race with a clear plan that has specifically planned walk breaks so you’re not just slowing it down when you feel like it, which could be a detriment to performance, Twiggs explains. Playing around with your run/walk ratios during training will also help you set this in stone come race day.

Myth: Being a Run/Walker Will Limit Your Race Opportunities

Truth: Walks Can Help You Participate in Longer, Harder Races

The reason running is defined as “high” intensity while walking is considered “low to moderate” intensity is because it takes more energy to run than to walk. Typically, your heart beats more frequently when you run than when you walk in order for your body to produce that extra effort. 

Break up those runs with walks, though, and you are giving your heart, muscles, bones, and joints a break. It’s helps with the deposit into your energy bank, as Twiggs says. The benefit of those deposits? You may be able to add to your race schedule, say by running a half marathon instead of a 10K, if that has seemed out of reach. If you think you can’t run a marathon, could you run/walk one?

To prove the point that adding walks into long runs can cut down on fatigue and help you go longer (or even run more frequently), take another example from Burget: In 2023, he ran seven marathons in seven consecutive days, aiming for a sub-three-hour finish for each race. While he ran just over three hours in two of the races, his other times ranged from 2:52:15 to 2:58:57. “I used the same interval for each race,” Burget says, “a 20-second walk during each mile.” 

How to use the run/walk method to run longer:

While you experiment with run/walk intervals, try to notice how you feel in comparison to runs that don’t include walks. Do you feel like you can increase your typical run distance or duration by a half-mile or 10 minutes? 

To progress to longer distances, you have a variety of options: You can increase the pace of your runs or shorten the walk breaks you take, says Twiggs, while still running for the same overall amount of time. (This will increase your average pace.) Or you can maintain your pace and your ratio, but add more rounds of intervals, so you run for a longer duration and therefore, distance, which may come easier than only running because of the added recovery element. Do what feels best for you. 

In addition to helping you conquer longer distances, the run/walk method might increase your race options by also allowing you to take part in multi-day events, such as runDisney weekends or Philadelphia’s Marathon Weekend, which includes an 8K, half, and marathon. 

While some runners, of course, take part in these events without using the run/walk method, “we’ve seen anecdotally that for millions of runners, this allows them to run races they would not have otherwise considered,” says Twiggs, because it can allow for that quicker recovery. 

A Guide to Effective Goal Setting

While some folks might navigate life with less of a plan, athletes, particularly runners with competitive ambition, need structure to their goals. Goal setting is as natural to you as accidentally clicking "Sign Up" on Ultrasignup; before you know it, your goals are on paper!

However, even for goal-oriented individuals like yourself, there's always room to refine your goal-setting approach to maximize your potential. And that starts with a proper perspective. A mentor once phrased it as follows: "It's not solely about achieving the goal,l but rather about the person you must become to attain it."

This perspective emphasizes the growth process, with the goal as a guiding target. It liberates us from negative thinking and self-blame if we miss our target. Many successes remain if we do the work and grow in our attempts. The only true failure occurs when we fail to put in the effort or set the wrong initial goal. Effective goal setting can help you avoid both.

As we immerse into the new year, lottery selections, and the process of finalizing race schedules and objectives for 2024, I aim to share my guide on effective goal setting that I apply myself, teach our coaches at CTS, and work with many of my athletes through. As a coach, imparting the skill of effective goal setting to my athletes is among the most invaluable contributions I can make. It is the foundation for a year or a lifelong pursuit, marked by personal growth and self-discovery.

Setting the Stage: Your Trail Running Vision

A good starting place for any goal is to reflect on your long-term vision as a person and athlete. What are your ultimate aspirations in the sport? This could include completing specific races, achieving certain performance milestones, or simply experiencing personal growth through running. Consider what truly motivates you. Is it the joy of running on scenic trails, the desire to push your physical and psychological limits, the thrill of competition, the sense of belonging in a community, the means of coping with life's pressures, or the person you're becoming in the process? Understanding the answers to these questions will help you set meaningful goals.

After gaining clarity, put your vision into writing and make it a habit to revisit it frequently. Keep this vision statement in front of you by putting it in places you will see on a regular basis, such as your bathroom mirror, phone screen saver, or calendar reminders that alert you throughout the day or week. Remember that your vision may evolve as you continue to grow and develop. Having a well-articulated statement of purpose is a powerful tool that can assist you in refocusing when necessary. We've all faced challenging seasons, and reconnecting with the motivations behind our involvement in the demands of trail and ultrarunning can help us maintain a positive outlook and a strong sense of direction. In fact, it's not uncommon for my athletes to revisit these purpose statements even during the midst of a challenging ultra event.

Types of Goals

Before we get to the how-to's, let's define some terms and build a good framework. There are various types of goals that trail and ultrarunners commonly pursue. One prevalent category of goals is outcome goals, which involve specific race-related achievements such as finishing a race within a designated time or securing a particular placement. Outcome goals provide a clear target and can be highly motivating, often presenting a binary pass-or-fail outcome. For instance, an outcome goal might be, "I want to complete a 100-mile race in under 24 hours."

Another common type of goal relevant to all endurance athletes is performance goals.  These goals revolve around quantifiable metrics that assess speed, skills, or endurance. Performance goals are frequently integrated into training programs aimed at achieving outcome goals. An example of a performance goal is, "I want to maintain a sub-10-minute mile pace during my endurance runs on my local trail."

Process goals, on the other hand, concentrate on the specific actions and steps required for success. A process goal should accompany every outcome or performance goal. For instance, if the outcome goal is to complete a 100-mile race in under 24 hours, a suitable process goal might be to maintain consistent daily training for a six-month period. While this process goal may lack detailed specifics, it is arguably an athlete's most crucial goal. It demands hard work, discipline, and a smart training approach to sustain consistency. Even if the athlete falls short of their target, the process can be a success if it has made them a better athlete and individual throughout the journey. Ultimately, progress and growth matter more than the final result. The result is typically a celebration of the process.

Intertwining Motivations

In addition to outcome, performance, and process goals, intrinsic and extrinsic motivations are intertwined. Intrinsic motivations are internal and revolve around the sheer joy and satisfaction derived from running. Many trail and ultrarunners find intrinsic motivation in "exploring new trails in the natural surroundings," reflecting their love for trail running.

External motivations are driven by outward factors like race medals, winning, Ultrasignup rankings, and recognition from others. While these external factors can motivate in the short term, they may lack long-term commitment. Balancing extrinsic and intrinsic motivations for a sustainable and fulfilling running experience is crucial.

Understanding the motivations behind our goals plays a critical role in enhancing and complementing our pursuit of these goals.

SMART Goal Framework

The SMART goal framework is a widely recognized and effective approach to goal setting that provides a structured and systematic way to define and achieve objectives. This framework is particularly valuable for trail and ultrarunners looking to set clear and attainable goals in their training and racing endeavors. Let's break down what SMART stands for and how it can be applied to running goals:

S - Specific: The first step in setting a SMART goal is to make it specific. A specific goal is well-defined and leaves no room for ambiguity. For trail and ultrarunners, specificity might involve clarifying the race distance, terrain type (e.g., mountainous trails), and location. Instead of a vague goal like "I want to run a trail race," a specific goal would be "I will complete the Silver Rush 50 Mile race in the Rocky Mountains."

M - Measurable: Goals should be measurable, allowing you to track your progress and determine when you've achieved them. In trail running, measurability can be related to time, distance, pace, or elevation gain. For example, "I plan to finish a 100K trail race in under 12 hours" is a measurable goal because it provides a clear benchmark for success.

A - Achievable: An achievable goal is realistic and attainable within your capabilities and resources. While aiming high is admirable, setting unrealistic goals can lead to frustration and inconsistent efforts in your pursuit. Assess your fitness level, available training time, support network, and other commitments to ensure your goal is achievable. For instance, "I will complete a 100-mile ultramarathon within one year, given my current training routine and available time" is achievable if it aligns with your abilities.

R - Relevant: Your goal should reflect your broader objectives and aspirations. It should align with your values, interests, and long-term plans. In trail running, a relevant goal might involve selecting races that match your passion for rugged terrain or adventure. For instance, "I want to compete in challenging mountain trail races because I'm passionate about conquering steep ascents and descents" is a relevant goal for a mountain-loving trail runner.

T - Time-Bound: Lastly, every goal should have a timeframe for completion. A time-bound goal creates urgency and helps you focus on your training and racing schedule. For example, "I intend to run a marathon-distance trail race within six months" sets a clear timeframe for your goal.

Trail and ultrarunners can transform vague aspirations into well-defined and achievable objectives by applying the SMART goal framework. This structured approach enhances motivation and improves the likelihood of success in training and racing pursuits. Whether you aim to complete a big race, achieve a personal best, or explore new trails, SMART goals can guide your process.

Define Your Goals

Now that you have a framework and clarity around your vision and motivation, you can outline your long-term goals. These should be ambitious and inspiring, representing your ultimate objectives in trail running, ultimately defining your future self. Long-term goals typically span several years. However, life moves fast, and so do your growth and interests! So, even if you take your long-term goals year by year, that's fine. The important thing is that you zoom out and look somewhat into the future, defining who you want to become.

Ensure your long-term goals are specific, measurable, achievable, relevant, and time-bound (SMART). For example, "Complete a 100-mile ultramarathon within the next three years" is a SMART long-term goal. While the goal should be achievable, it should also stretch you. The purpose of a goal is to direct and facilitate growth. Therefore, a long-term goal should be achievable in the future but out of reach today. This goal requires something of you. This goal requires work and growth.

Breaking It Down: Short-Term Goals

To work toward your long-term goals, break them down into short-term goals. This is the how-to process for making progress. Short-term goals should be achievable within weeks or months and contribute to your long-term vision.

Focus on areas that need improvement or skills you want to develop. For instance, if your long-term goal is to complete a 100-mile race, short-term goals might be to hire a coach and start building your support network while simultaneously building your running frequency and volume.

Short-term goals keep you focused and on the correct path toward your long-term goals. Remember the SMART goal approach as you set these short-term goals, being specific and measurable. Avoid vague goals here, such as "run more," as I did in the above paragraph. Instead, specify the skill, duration, or frequency required.

Remember that it's about achieving the goals and the person you become along the way. Your pursuit of goals is a testament to your growth and perseverance. The process of growth itself is the real destination.

Always keep your long-term vision in mind. Understand your intrinsic and extrinsic motivations, and find the perfect balance between the two. The SMART goal framework provides you a structured path to success.

Set your goals with ambition and precision, both in the long term and in the short term. Break them into manageable steps, ensuring each goal is Specific, Measurable, Achievable, Relevant, and Time-Bound. These goals will be the stepping stones to achieving your ultimate aspirations. 

Happy trails to a SMART 2024 and beyond!

Run Before or After Workout to Maximize Gains

Strength training is an essential component of a well-rounded running training program, but for busy runners, it can be tricky to fit it into your program without jeopardizing your running workouts. Emma Vaillancourt, a registered physiotherapist and running coach in Thunder Bay, Ont., explains how to effectively incorporate strength training into your running routine to maximize gains and minimize burnout.

Should you strength train before or after running?

Vaillancourt explains that the order of strength training and running depends on your goals and where you’re at in your racing season. During the off-season, when running is less of a priority, you may choose to strength train first. In contrast, during the in-season, when your focus is on building running volume or intensity, running should usually come first.

If you plan to do strength training on days when you have intervals or speedwork, it’s generally better to do strength work after your run. This helps avoid fatigue and a possible negative impact on your workout. Vaillancourt also notes that running immediately before lifting can moderately impair lower-body strength gains. “If your goal is to improve strength, lift before the run,” she says. “If you aim to enhance endurance adaptations like aerobic capacity, the order doesn’t matter as much.”

Is it better to leave space sessions or can you do them back-to-back?

“It is recommended to allow at least three hours after high-intensity running before engaging in strength training,” says Vaillancourt. “During this recovery window, it’s important to refuel with a high-carb and protein meal to replenish your energy stores.”

Vaillancourt recommends at least 24 hours’ recovery after strength training before engaging in high-intensity running, but if you’re pairing strength training with easy runs, you can reduce the time between them.

Of course, most of us can’t plan our day around our strength training and running plans, so if scheduling becomes an issue, doing one activity right after the other is still beneficial. “Something is often better than nothing!” says Vaillancourt.  

Alternatively, she suggests splitting your strength training into smaller blocks, focusing on shorter, more frequent sessions throughout your week. This approach causes less fatigue and can be more manageable for some runners. “The idea here would be to do 10 to 20 minutes of strength work (maybe two or three exercises) but more frequently in your week, compared to the traditional 30 to 60 minutes done two or three times per week,” she says.

How often should runners strength train?

The frequency of strength training depends on several factors, including your experience level, the point in the season, and the time you can commit to training in a week.

In the off-season and early season, Vaillancourt recommends strength training two to three times a week, focusing on higher volumes of training. “If you’re training for a single race, such as a half-marathon or marathon, you will likely want to drop down to one to two times per week as your mileage peaks,” she says. “As you get closer to your race and are entering your taper, you can drop to once a week for maintenance.”

Running before or after workouts has a drastic effect on training effectiveness. Running before a strength workout can compromise strength training gains or cause injury. On the other hand, doing a strength workout before running could cause running form to deteriorate, which can also lead to injury or compromise strength training gains.

Athletes only have so much time. Sometimes that means doing cardio workouts (like running) and strength workouts (like lifting weights or bodyweight workouts) on the same day. Find out if it’s better to run before or after workouts and how to maximize same-day training benefits.

The Interference Effect

Running Before or After Workouts Depends on Workout Goals

Run Before or After Workout as a Strength-Focused Athlete

Running Before or After Workout as a Runner

Running Before or After a Workout if the goal is to Lose Weight

Running Before or After a Workout if the Goal is to Improve Overall Fitness

THE INTERFERENCE EFFECT

The interference effect is a physiological phenomenon that states that cardio or endurance exercise (like running and cycling) interferes with the cellular adaptions elicited via strength training (namely, muscle size and overall strength). However, it also states that strength training does not appear to necessarily adversely affect endurance adaptations.

The keyword here is: necessarily. More on that later on.

RUNNING BEFORE OR AFTER WORKOUTS DEPENDS ON WORKOUT GOALS

Athletes engaging in concurrent strength training and running need to prioritize goals. This should happen on an individual workout basis as well as overall athletic goals. For example, someone looking to build muscle mass and overall strength must concede that cardio training will–to some extent–inhibit strength gains. On the other hand, a runner is unlikely to be a very successful bodybuilder.

Athletes considering strength training and cardio training need to decide which is more important for their athletic development: muscle mass or endurance. This is not to say that strength-based athletes should stop all cardio. Likewise, endurance athletes like runners should do some strength training.

The careful blending of strength and endurance training is what is known as concurrent training. Strength training–such as with weights or bodyweight–is an important component of endurance performance. Sports like running and cycling do not stress all the necessary muscles in the body. For example, simply running or cycling can leave one with hip, lower back pain and upper body issues due to underdeveloped muscles. 

In short, most athletes should do a bit of strength training and a bit of cardio. The ideal blend of each will depend on the athlete’s goals: muscle mass or endurance.

RUN BEFORE OR AFTER WORKOUT AS A STRENGTH-FOCUSED ATHLETE

Athletes whose primary goal is to build muscle and overall strength should try to avoid doing cardio and strength training on the same day. If this cannot be avoided, strength-focused athletes should do their cardio workouts after strength training. This will help minimize the interference effect (i.e., the body will prioritize strength adaptations over endurance adaptations).

How long should cardio workouts take place after strength workouts? The longer the better. At least six to nine hours is ideal. Spacing strength and cardio workouts as far apart as possible will help maximize strength adaptations. Again, if pure strength is the primary goal, strongly consider doing cardio and strength workouts on entirely different days. Don’t do a hard strength workout and a hard (e.g., HIIT) running workout on the same day. 

ALTERNATING LOWER-BODY AND UPPER-BODY SAME DAY WORKOUTS

Cardio exercises like running and cycling are lower-body dominant. Performing upper-body workouts on the same day as running will have no meaningful effect on the strength workout. However, performing lower-body strength workouts shortly after a running workout will likely lead to diminished strength gains.

It follows that doing lower-body strength workouts should then only take place on non-running days.

Alternating workouts with upper-body strength days during running days and lower-body strength workouts on non-running days will help minimize or even eliminate the interference effect. The only caveat to this is if the athlete can handle the higher training load. This means having an optimized nutrition plan (here’s the 9 best foods for runners and the 9 best foods to build muscle), resting and being sensitive to their body’s injury or overtraining signals. 

RUNNING BEFORE OR AFTER WORKOUT AS A RUNNER

Strength training could be a key component to unlocking running performance. It may be the only way advanced runners can even achieve further progress. Beginner runners benefit from strength training by working muscles that help promote running economy and efficiency, which will ward off injury and promote total body fitness. 

If running (or any endurance activity, such as cycling) is a primary goal, do cardio after strength training. However, if the cardio session will be shorter and low intensity (like a simple endurance run of 30-90 minutes), doing high-repetition, low-weight or bodyweight strength training  AFTER running can help build muscular endurance and improve running stamina.

Muscular endurance is different than absolute strength. Whereas pure strength is about how much force one can produce quickly (e.g., during a squat), muscular endurance is about training muscles to resist fatigue over long periods of time. One can easily see how muscular endurance is beneficial to runners: running longer distances like half-marathons, marathons and even ultramarathons. Muscular endurance will allow runners to retain their running form longer, which means not only maintaining running economy for longer but also decreasing the risk of running-related injuries.

Sound worth it? Here’s how to do it:

Do an easy run. Try to avoid running hills. Don’t do intervals. Just do a basic endurance-paced run anywhere from 20 to 90 minutes. It should feel almost boring.

After the run and while the body is still warmed up, do a strength training session that focuses on high repetitions and low (if any) weight. Repetition ranges should be 20 to 30 per set. Cool down with light jogging.

Combining running and strength training back to back is a serious session. Make sure to fuel properly before, during and after (like with a hot cocoa recovery drink). Don’t finish the workout starving. The recovery demands from this type of training are huge–but so are the benefits. Don’t do these big sessions every day–twice a week is plenty and should likely be followed by a full recovery day or an easy run (for advanced athletes).

RUNNING BEFORE OR AFTER A WORKOUT IF THE GOAL IS TO LOSE WEIGHT

It is often recommended to do strength training before running to empty carbohydrate stores. The idea is to force the body to get its energy primarily from fat rather than carbs during the run. However, the problem with this strategy is that it is very difficult to finish a long-distance run on empty carbohydrate stores. While it is true that a much higher percentage of fat is burned for energy, the calorie burn, on the other hand, is relatively low because of the low intensity or low duration of the workout. 

On top of that, perceived exertion of the workout will be much greater when continuing to workout with depleted glycogen stores. This can cause athletes to prematurely quit the workout; therefore, reducing maximal calorie expenditure. Additionally, athletes who choose to work out this way will finish workouts extremely hungry. This can lead athletes to massively overeat after a very tough workout, which will likely result in weight gain and developing unhealthy nutrition habits.

If weight loss is a goal, a negative energy balance is key: If one burns more calories than they consume, they will lose weight. In the end, what matters is how many calories are burned in total through the workout. Spread your workouts out over several days. That way one can train at a high intensity and burn a lot of calories, and at the same time give the body the time it needs to recover properly before the next workout.

RUNNING BEFORE OR AFTER A WORKOUT IF THE GOAL IS TO IMPROVE OVERALL FITNESS

In this case, basically do cardio and strength training in whichever order. Still define a specific training goal for each session. Just be careful about doing too much and getting injured. Start slow, add a little bit of training each week, take a day off if aches and pains start to creep up. Once the gains stop coming, consider reexamining training structure to focus on more specific goals. Try this workout after a run for a great cardio and strength session.

This workout focuses on neglected leg muscles and glute strength (i.e., a firmer butt). It’ll also help improve posture. Learn and do the following movements: Curtsy lunge, kneel & stand, side lunges, single-leg deadlift and wall sits.

In general, avoid doing two workouts back-to-back. Spacing running and strength workouts far apart will allow the body sufficient time to adapt and recover before the next session. If running before or after a workout is the only option, follow the training schedule recommendations above to elicit maximal adaptations. If all of that is too complicated and the goal is to just get fit, do whatever is most convenient.

5 creative ways to unlock your running potential

Every runner seeks the elusive formula for peak performance, and while traditional strategies play a vital role, exploring unconventional avenues can unearth untapped potential. Performance coaches, authors and the hosts of a new podcast called Farewell, Brad Stulberg and Steve Magness, recently shared some innovative ways to tap into your best performance.

These methods, adapted from the training of legendary ultrarunner Courtney Dauwalter, Kona Ironman champ Chelsea Sodaro, and Canadian Olympic champ decathlete Damian Warner, can help you build an arsenal of tools that will allow you to become your best running self, whatever your goals may be. Look Embrace curiosity over fear

In the premiere episode of Farewell, Stulberg interviews ultrarunning GOAT Dauwaulter, whose 2023 season saw her winning the triple crown of ultramarathons (UTMB, Western States 100 and Hardrock 100). Dauwaulter is known for her curiosity-based approach to racing and says that whenever she works her way through a unique challenge, she puts it into her “filing cabinet” of experiences built through more than a decade of running ultras.Consider approaching challenges with curiosity rather than fear.

Dauwaulter’s journey started with curiosity-driven road marathons, leading her to conquer ultramarathons and achieve astonishing feats. When faced with a daunting task, adopt a mindset of exploration, saying to yourself: “let’s just see what happens,” rather than feeling like you must succeed at all costs. The unexpected outcomes might surprise you and expand your perceived limits.Use the power of “yes”

Chelsea Sodaro, the Kona Ironman world champ winner, draws inspiration from a mantra the athlete and her husband taught their daughter when she was going through a “no” phase—“yes, yes, yes.” This simple yet potent affirmation becomes a guiding force during challenging moments. Applying this mantra encourages a commitment to embrace difficulties and lean into the hard aspects of training. The next time you encounter a tough run or race, channel the spirit of “yes, yes, yes” to shift from resistance to resilience.Less is more: subtract to succeed

Stulberg suggests challenging the instinct to add more when faced with a hurdle. Research shows that humans tend to be “adders,” inclined to incorporate new strategies, rather than simply subtracting impediments. When striving for behaviour change, consider subtracting obstacles instead of seeking additional solutions. Reflect on what you can eliminate or modify to clear the path to success, allowing simplicity to fuel progress.Consistency trumps perfect practice

Through several decades of elite competition, Canadian Olympic champion decathlete Damian Warner has learned the importance of consistency over perfection. His coach’s mantra—that there’s no such thing as a bad practice—highlights the importance of routine, unexceptional training days. Warner’s gold medal-winning experience underscores the power of sustained, consistent effort, even when conditions are less than ideal. Recognize that excellence is often built through everyday dedication rather than sporadic extraordinary performances.You are not your thoughts

In overcoming mental health challenges like OCD and anxiety, Sodaro shares a unique strategy—naming her brain (she calls hers Regina, after the character in the movie Mean Girls). By personifying intrusive thoughts, she creates distance between herself and her mental struggles. Runners grappling with mental hurdles can apply this concept, acknowledging that their thoughts don’t define them. Naming and dismissing unwanted thoughts can provide mental clarity and resilience during demanding runs.Ultrarunner Adam Campbell’s tips to master your mid-race mindset” — Canadian Running Magazine

View on the original site.

In your pursuit of optimal running performance, integrating these unconventional approaches can inject a fresh perspective, foster growth, and aid in unlocking your true potential. Remember, innovation often lies in the willingness to explore the uncharted paths of curiosity, affirmation, simplicity, consistency and mental resilience.

Five creative ways to unlock your running potential

Every runner seeks the elusive formula for peak performance, and while traditional strategies play a vital role, exploring unconventional avenues can unearth untapped potential. Performance coaches, authors and the hosts of a new podcast called Farewell, Brad Stulberg and Steve Magness, recently shared some innovative ways to tap into your best performance.

These methods, adapted from the training of legendary ultrarunner Courtney Dauwalter, Kona Ironman champ Chelsea Sodaro, and Canadian Olympic champ decathlete Damian Warner, can help you build an arsenal of tools that will allow you to become your best running self, whatever your goals may be.

1.- Embrace curiosity over fear

In the premiere episode of Farewell, Stulberg interviews ultrarunning GOAT Dauwaulter, whose 2023 season saw her winning the triple crown of ultramarathons (UTMB, Western States 100 and Hardrock 100). Dauwaulter is known for her curiosity-based approach to racing and says that whenever she works her way through a unique challenge, she puts it into her “filing cabinet” of experiences built through more than a decade of running ultras.

Consider approaching challenges with curiosity rather than fear. Dauwaulter’s journey started with curiosity-driven road marathons, leading her to conquer ultramarathons and achieve astonishing feats. When faced with a daunting task, adopt a mindset of exploration, saying to yourself: “let’s just see what happens,” rather than feeling like you must succeed at all costs. The unexpected outcomes might surprise you and expand your perceived limits.

2.- Use the power of “yes”

Chelsea Sodaro, the Kona Ironman world champ winner, draws inspiration from a mantra the athlete and her husband taught their daughter when she was going through a “no” phase—“yes, yes, yes.” This simple yet potent affirmation becomes a guiding force during challenging moments. Applying this mantra encourages a commitment to embrace difficulties and lean into the hard aspects of training. The next time you encounter a tough run or race, channel the spirit of “yes, yes, yes” to shift from resistance to resilience.

3.- Less is more: subtract to succeed

Stulberg suggests challenging the instinct to add more when faced with a hurdle. Research shows that humans tend to be “adders,” inclined to incorporate new strategies, rather than simply subtracting impediments. When striving for behaviour change, consider subtracting obstacles instead of seeking additional solutions. Reflect on what you can eliminate or modify to clear the path to success, allowing simplicity to fuel progress.

4.- Consistency trumps perfect practice

Through several decades of elite competition, Canadian Olympic champion decathlete Damian Warner has learned the importance of consistency over perfection. His coach’s mantra—that there’s no such thing as a bad practice—highlights the importance of routine, unexceptional training days. Warner’s gold medal-winning experience underscores the power of sustained, consistent effort, even when conditions are less than ideal. Recognize that excellence is often built through everyday dedication rather than sporadic extraordinary performances.

5.- You are not your thoughts

In overcoming mental health challenges like OCD and anxiety, Sodaro shares a unique strategy—naming her brain (she calls hers Regina, after the character in the movie Mean Girls). By personifying intrusive thoughts, she creates distance between herself and her mental struggles. Runners grappling with mental hurdles can apply this concept, acknowledging that their thoughts don’t define them. Naming and dismissing unwanted thoughts can provide mental clarity and resilience during demanding runs.

In your pursuit of optimal running performance, integrating these unconventional approaches can inject a fresh perspective, foster growth, and aid in unlocking your true potential. Remember, innovation often lies in the willingness to explore the uncharted paths of curiosity, affirmation, simplicity, consistency and mental resilience.

The ‘Taco Bell 50K’ Requires Strong Legs—and a Stronger Stomach

Every fall, a group of Denver runners celebrates National Taco Day by running 31 miles using the fast food Mexican chain as aid stations

Imagine you’re 12 miles into a running race and you arrive at an aid station, where, instead of refueling with energy gels, you’re required to eat a 540-calorie Taco Bell Crunchwrap Supreme. 

Yes, that’s one of the mid-race snacks you’ll need to consume if you want to be an official finisher of a bizarre and spirited, 31-mile run through the greater Denver area.

Welcome, if you dare, to the annual Taco Bell 50K Ultramarathon. 

What started as an offhand suggestion on a Saturday morning training run has now become a stupid and fun gastro-intensive ultra-distance event with 10 “aid station” stops at various Taco Bell restaurants. But, as silly as it seems, it’s all about sharing the community of running, says founder Dan Zolnikov. 

Held every October for the past six years, and loosely coinciding with National Taco Day (yes, that’s a thing), it’s an unconventional and entirely unsanctioned fun run that has several ridiculous rules—a.k.a. the semi-optional Taco Bell 50K Commandments that are printed on the back of the event’s race bibs—including the need to eat something from the Taco Bell menu at every stop. 

While that could mean consuming something small at most of the restaurant visits—like, say, an order of Nacho Fries or Cinnamon Twists—the fourth and eighth aid stations demand a higher level of gastrointestinal fortitude. At those stops, participants must opt for one of the larger and more calorie-intensive “Supreme” menu items, such as a Crunchwrap Supreme, Burrito Supreme, or Nacho Cheese Doritos Locos Tacos Supreme.

“I always tell people it’s fun until the fourth stop,” says Zolnikov, a Denver lawyer and avid ultrarunner who started the event in 2018. “Most of those that are new to it are like, ‘Wait, I’ve gotta eat a Chalupa Supreme or a Crunchwrap Supreme and then keep running for almost 20 more miles?’ And we laugh and say, ‘Yep! That’s what we do.’ Honestly, that’s when a lot of people are like, ‘I think I’m just going to go home.’”

Running the Taco Bell 50K is what many ultrarunners call out-of-the-ordinary Type 2 fun—something that conceptually sounds fun before and afterwards, but in actuality is not quite that fun while it’s happening. But word has gotten out and it’s been compelling enough to have grown to a record 40 participants this year. There’s no entry fee, but each runner is expected to pay for their own food. 

While the Taco Bell chain of 7,000 Mexican-themed fast food restaurants isn’t a sponsor of the event—and the event organizers explicitly remind participants of that—a Denver-based Taco Bell franchise group agreed to open one of its locations early this year to accommodate the 7 A.M. start and welcome runners with free breakfast burritos, thanks, in part, to the persistent prodding of Jason Romero, one of the event’s original instigators.

Not just a zany group run, the Taco Bell 50K is rooted in ultrarunning lore and takes cues from some of the country’s most famous races. Not only does the course alternate between clockwise and counterclockwise every other year—a la Colorado’s Hardrock 100—it also requires runners to keep their Taco Bell food wrappers as an ode to how runners need to tear a page out of hidden books on the Barkleys Marathon course.

While Leadville 100 luminary Ken Chlouber has famously motivated runners for 40 years by saying “You’re better than you think you are, you can do more than you think you can,” Romero says the motto of the Taco Bell 50K is that “you’re hungrier than you think you are, and you can eat more than you think you can.” 

How does a convoluted event like the Taco Bell 50K get started in the first place? At a farmer’s market, of course. 

During long Saturday morning training runs in the spring of 2016, Zolnikov and running buddy Mike Oliva developed a habit of refueling by eating fresh, Colorado-grown or locally crafted food at Denver farmer’s markets. On one run, Oliva randomly stopped to use a bathroom at a Taco Bell and suggested to Zolnikov they should consider changing their route the next weekend and make Taco Bells their impromptu aid stations. 

“As soon as he said it, we laughed but then there was this awkward, five-minute silence between the two of us,” Zolnikov recalls. “We were just kind of jogging along and not really saying anything, but he said it so it was out there. I think we realized it was a stupid idea, but, as ultrarunners, we kind of wanted to do it. So I asked him, ‘Do you want to do that next week?’ And he was like, ‘No dude, just forget I said anything. Let’s just forget it.’” 

Although the idea never conjured up mouth-watering excitement, the odd craving to do it never went away. The banter about the idea continued on their Denver running Facebook group, as well as at weekly training runs of the Denver chapter of Achilles International, a running club in which runners with disabilities are guided on weekly training runs and weekend races. 

Oliva started that group in 2013, and it has met for weekly runs at Denver’s Washington Park every Monday night for the past 10 years, developing an easy-going camaraderie between guides and runners. 

“This talk about running to Taco Bells went on for about two years, and finally I got sick of hearing the trash talk, and just said, ‘That’s it, we’re doing it,” says Romero, 53, a regular Achilles runner who is legally blind. “And as soon as I said it, it kind of got silent. But I’m not about talking, I’m about doing. So I said, ‘You put together a course and we’re going to do this.” 

Within a few days Zolnikov had plotted out a course using Google Maps and Strava, connecting nine Taco Bells in the Denver metropolitan area in a 31.52-mile loop. (To make it an even 10 aid stations, the event starts and finishes at the same Taco Bell on the southwest side of the city.) And then, a few weeks later, in October 2018, seven courageous runners gave it a go and five finished in about seven and a half hours. (The other two tapped out, waving the white napkin of surrender midway through the route.)

Although it was mostly a celebratory season-ending fun run among a core group of friends for the first few years, it has garnered more interest as word of mouth spread. A few of the Achilles runners have joined in the fun every year.

“It’s not a glamorous route,” says Ben Garrett, who took over as race director after running the Taco Bell 50K for the first time in 2022. “It’s kind of what you’d call an urban ultra through the ‘scenic’ parts of Denver.”

Garrett, a 25-year-old structural engineer, was training for his first marathon when he was cajoled into joining the Taco Bell 50K—despite never having run more than 16 miles. He joined willingly and finished, giving him a boost of confidence heading into the Disney World Marathon three months later.

“It was great to know I could run that far before my marathon, especially knowing I had a stomach of steel after that,” Garrett says with a laugh. “But it also inspired me to run more. After my first marathon, I did another marathon and then a couple of 50Ks. Now I’m hooked for life.”

There are no winners, and there are no prizes. Instead over the years, runners have piled on extra gastrointestinal challenges for extra satiation. 

There’s the Baja Blast Challenge, which entails only imbibing two liters of Mountain Dew Baja Blast during the run, and then there’s the Diablo Challenge, which consists of oozing a packet of Taco Bell’s next-level hot and spicy Diablo Sauce on every single food item throughout the run. (By the way, two of the more precarious event rules state that no Pepto Bismal, Alka Seltzer, Pepcid AC or Mylanta will be allowed on the course, and the bathroom stops are only allowed at the Taco Bell restaurants.)

As if consuming 1,500 calories during the run wasn’t enough, some runners have added their own challenges—such as devouring a Voodoo Doughnut during the middle of it—and many runners engage in the Diablo Shooter Challenge, which is simply sucking down a packet of the restaurant’s fiery hot sauce to conclude the run. But to be fair, one of the forgiving commandments is the notion that every runner can take a mulligan and skip eating at one of the stops.

“It’s just meant to be a fun run,” says Denver runner Bill Garner, who has participated in five of the six Taco Bell 50Ks. “It’s the one ultra where you’re just really out there for the camaraderie. I don’t really feel like anybody’s racing, although I’m sure somebody’s going to show up one year and try to run it all-out. But for most of us, it’s a big camaraderie run.” 

It is mostly about the community spirit that pervades running, but for Garner, the Taco Bell 50K inspired him to run farther and pursue new running goals. Prior to participating in the first event in 2018, the 53-year-old cybersecurity technology specialist and strict vegetarian primarily ran marathons and half marathons on the roads. Since then, his focus has become ultra-distance races on trails, and believe it or not, he typically relies on cold Taco Bell bean-and-cheese burritos in his aid station resupplies.

“It’s the perfect ultra fuel,” says Garner, who consumed numerous Taco Bell delicacies enroute to finishing the Kansas Rails to Trails 100-miler in 2019. 

“I thought these ultrarunners were crazy, and I jumped into this because it was crazy, but then it changed my life,” he says. “I had never run an ultramarathon before I did the Taco Bell run, and I definitely learned that, if you just keep eating, you can keep going. That’s what ultras are all about.” 

A few years ago, Portland, Oregon, runner Bobi Jo Ousnamer befriended several Colorado runners in an online forum while training for the Pikes Peak Marathon. They told her about the Taco Bell 50K and asked her to come out and run it in 2019, but she couldn’t fit it into her schedule because she was training for her first 100-miler. 

However, she made it out for the 2020 edition, amid the Covid-19 pandemic. (That year, a small group of runners ran through Taco Bell drive-thrus to order their food because the inside dining areas weren’t open.) During the run, she admitted she had devised her own Taco Bell 50K course in Portland. That immediately sparked interest in doing Denver and Portland events on back-to-back days, which they finally pulled off in 2022 on the day of the Portland Marathon. 

That event included stops at seven Taco Bells and a marathon aid station a friend organized on her front lawn, where they devoured homemade breakfast tacos. Calling it the Double Deuce Challenge, it included 62 miles and 18 taco stops in two cities in less than 36 hours.

“I made the mistake of mentioning to Jason Romero that I had created a Portland course and he was like, ‘Oh my God, we’re doing a double!’” says Ousnamer, 34, who works as a juvenile public defender in Portland. “So for the fifth anniversary, he announced that we’d be doing this double. I think we all thought he was kind of joking, but as the months went on, he was like, ‘All right, I’ve got a plane ticket so we’re doing this.’ The Taco Bells are not as close together as the Denver ones and it’s hillier in Portland, so it was a bit of a bigger challenge. We were definitely feeling it on day two.”

Although the Taco Bell 50K has always meant to have been a low-key, end-of-the-season celebration for local runners, it’s continued to gain notoriety and to push the envelope of what’s possible. Runners in Texas and New Jersey have reached out about developing something similar, as have a couple of running clubs in Europe. Although the event details were typically only posted on Facebook when Zolnikov managed it, Garrett upped its visibility and inclusivity by developing an informational website with a link to the Strava map of the course.

Will the Taco Bell 50K continue to grow? 

“Honestly, I never wanted to see it start to begin with, but it’s kind of turned into this force of nature that’s bigger than me and bigger than Jason, and it’s become its own thing now,” Zolnikov says. “People can use it for whatever they want it to be, and if someone wants to get bragging rights for racing through it as fast as they can, go for it. My thing has always been about getting together and running, and, OK, ‘Let’s do this kind of dumb thing, and let’s have fun doing it.”

Who Is Courtney Dauwalter’s New Ultramarathon Partner? It’s Her Mom.

Here‘s how the Dauwalter duo completed a dream of crossing a finish line together

The last loop was quiet beneath the full moon. Their shuffling feet on the packed, pebble-tossed singletrack punctuated the sleeping Sonoran Desert as the duo moved through shadows of saguaro cactus and prickly pear. Millions of white pinpoints began to appear in the dark sky.

That’s when 66-year-old Tracy Dauwalter, mother of ultrarunner Courtney Dauwalter—who was coming off of historic back-to-back-to-back 100-mile wins of the 2023 Western States 100, Hardrock 100, and UTMB, including two course records—started resharing doubts with her daughter, who kindly reminded Tracy many times throughout the last 13 hours, “that’s not useful thinking, so let’s not think it.”

Occasionally, Courtney would redirect their attention, pointing out this unique section of the course that they’d been past twice before. This time, she built a 60-second container to stuff all those fears inside.

“Tell me all of your doubts and frustrations. You have one minute,” Courtney told her mom. “Once you finish, you can’t complain out loud anymore. It’s not serving us to get to this finish line.”

Tracy spewed all of her negative thoughts, from her rolling stomach to her aching muscles, which was an important reset to get out of the whirlpool of heavy thoughts. I signed up for this, Tracy humbly reminded herself. Nobody’s making me do this.

A dedicated team, the pair was running three loops side-by-side in matching long running shorts, white baggy tees, Salomon hydration vests, and cactus-themed socks, at the Halloween-themed Javelina Jundred 100K race. The ultrarunning event is held the closing weekend of October in the McDowell Mountain Regional Park, an hour northeast of Phoenix, Arizona. Temperatures can climb into the 90s by mid-morning and dip into the low 50s once daylight disappears behind the McDowell Mountain Range.

Now 38 years old and living in Leadville, Colorado, Courtney had participated in the event once before, in 2016, when she was the race’s outright winner. She set the then-course record for the 100K, one of several performances that drew national attention to her astonishing endurance and athleticism.

Tracy, who’d just recently started trail running, had covered ultra-distances at 12- and 24-hour events across flat gravel, but had never before run this far on a trail. They selected Javelina’s rolling 100K with 3,924 feet of vertical gain. The majority of the climbing is packed into the gradual ascent from the Javelina “Jeadquarters” aid station, which serves as the start and finish of the race and basecamp, to the far side of the loop, Jackass Junction.

It was exactly here, at this midway point, after slogging up the final climb over rolling hardened granite and sandy washes, where Tracy had a sticking point. Fortunately, Courtney was there to fill up her water bottles and point out all the tasty options when they reached the runner’s buffet.

“Please keep eating,” she said, as the electronic dance music bumped. A few hours earlier, they enjoyed a surprise pick-me-up of McDonald’s cheeseburgers, delivered by crew masters Dick Dauwalter, Courtney’s dad, and Kevin Schmidt, her husband. But one of the biggest highlights during the race for Tracy was watching Courtney interact and commune with so many people in the trail running community.

“Courtney does this amazing sport, but even more, I adore the person she is. It’s one of my favorite things to watch the love that’s out there for Courtney, and the way she responds. To be in that world with her was really special,” Tracy said. “She was also really kind to me, even when I was frumping and I’d fall down, she’d help pick me up.” Courtney let out a laugh.

“Mom, you only fell one time!” said Courtney, laughing.

“I know, but it was embarrassing,” Tracy said.

While Javelina was the mother-daughter’s debut trail ultra finish, side-by-side, the experience wasn’t their first race together. When Courtney was in high school, the duo finished a rollerblade marathon together in St. Paul. (Rollerblading is a major pastime in Minnesota, where Tracy grew up and still lives today.) Here, she met Dick and raised Courtney, a middle-child to two brothers.

While growing up, Tracy played softball and badminton. In college, she ran cross-country and track. “I’ve always been interested in sports and done them at a level that I could make the team. I was never a star. Being on a team is social and taxes your body while working up a sweat,” she said.

When the kids were interested in soccer, she and Dick organized an adult co-ed squad. Now, she jogs, plays volleyball, and golfs. She and Dick enjoy motorcycle tours, too, like venturing through the Elk Mountains in Colorado. “I’m not great at anything, but I can hold my own, and it’s super fun—I’m willing to do any sport,” she said. The motto was much the same for the kids.

"I thought that it would be so cool to share this sport that I love so much with this person I love so much. I knew she could do it.”

“They could try any activity. But once they committed, they had to see that season through—whether they enjoyed it or not, we were committed. We didn’t miss practices or games. We made sure those were a high priority for them and us. That drove our lives for many years with lots of fun times, but boy, that schedule was crazy—we’d slam-dunk dinner at 4 P.M. so that everybody could get to practice,” Tracy said.

An accountability mindset is one that leads to showing up in other areas of life from work to class to chores, following through on responsibilities and gritting out less desirable tasks. “When things get hard, like college classes, your option is not to quit,” Tracy said. “You dig in a little deeper, get help, and get it done, which is the same with any sport.”

But perhaps their most special ingredient is that the Dauwalters know how to have fun. “Having fun while doing those things is just as important,” Courtney said. “Our family always worked hard, but we play hard, too. All of that combined is what makes life special. Having that be deeply ingrained in who I am helps me in everyday life, but also, for sure, in ultrarunning.”

While watching Courtney grow up, Tracy noticed her daughter had a deep motivation as a person and athlete. One of her earliest memories was two-year-old Courtney, who could barely walk, repeatedly riding a Big Wheel tricycle downhill with a group of kids and insisting she’d wrestle the bike up the hill by herself. As a kid, Courtney and her siblings played soccer, often on the same teams. Later, they ran high school cross-country and track. To fill the winter months, she tried basketball, but she had a propensity to quickly foul out, taking the bench for the remainder of the game.

One day, she came home with a bright idea to Nordic ski instead, which was foreign for a family full of downhillers. They picked up the equipment, Courtney joined a competitive team, and she practiced in nearby school fields. “All she did was wipe out. All the time. Dick and I are thinking, ‘I wonder what this is going to look like?’” said Tracy.

During those foundational years, Courtney would rush home after a Nordic race to report the number of crashes she’d had. “In a 5K, I would be psyched if I only crashed nine times—tripping, planting my poles, tumbling the entire time. I was so bad,” she said.

But Tracy bought a beat-up pair of cross-country skis and started to practice alongside Courtney. “We learned together,” Tracy said. “It was more fun to crash with somebody than to crash by yourself.”

By the time Courtney graduated, she was an all-state runner and had earned All-American honors as a Nordic skier three times. She was a four-time state champion, and her team acquired two national championships. In 2003, Courtney moved west to Colorado, where she raced collegiately on the Nordic ski team at the University of Denver. Three years in, her DU team won 11 meets and the 2005 NCAA Championship.

“Courtney was really good at everything she did, and it wasn’t because she was a natural,” Tracy said. “Anytime she tried a sport, she didn’t have an immediate knack for it, but she hung in there to develop it. She was a hard worker and determined.”

Years later, in 2015, any remaining questions of physical stamina were laid aside—for both Tracy and Courtney, who proved to have a serious knack for endurance. Courtney broke the ribbon at her inaugural ultra race, the 2011 Prickly Pear 50K in San Antonio, Texas, and her curiosity about wanting to run longer continued to grow. The following year, she dropped out of the Colorado’s Run Rabbit Run 100 Mile race at mile 60 with throbbing legs, questioning her ability to cover that much ground in a single push.

Frustrated by not meeting her goal, Courtney registered for her first 24-hour race, the 2013 FANS Ultra Races, a more manageable format than an ultra on singletrack. Her family joined to crew and run laps, providing entertainment and support, including Tracy. They didn’t have much of a background in ultras and were green to any strategy.

Regardless, Courtney wrapped a total of 105 miles on that two-mile gravel loop around Lake Normandale Park in Bloomington, Minnesota, completing her first non-trail century-distance, and gaining confidence. Two months later, she crossed the finish line of the Superior Fall Trail Race 100 Miler in Lutsen, Minnesota, her first 100-mile distance on trail, and stood on the podium for second place.

Moving forward, the FANS Ultra Races became a family tradition. Courtney returned to the 2014 event, besting her first summer with 123.6 miles. Tracy decided, if she was going to crew and run laps with Courtney, she might as well sign up herself.

“She was like, ‘Heck, I’m going to spend the whole day out there anyways. Why not put some time on my feet?’” Courtney recalled.

In 2015, she tallied 109.2 miles while her mom, then 57 years old, covered 66.8 miles. Their annual pilgrimage continued in the 24- or 12-hour format, over the next several summers, coinciding with Courtney’s ultrarunning career picking up steam. She won the 2016 Run Rabbit Run 100 Mile with a 75-minute lead, and along with the title, the world’s largest ultra purse: $12,000.

By the summer of 2017, she retired from her position at the Girls Athletic Leadership School in Denver where she taught science and coached cross-country. “In an interview a few years ago,” Courtney said. “I was asked if I could run an ultramarathon with anyone in the world, who would it be? ‘My mom,’ I said. I thought that it would be so cool to share this sport that I love so much with this person I love so much. I knew she could do it.”

In an interview a few years ago, she was asked, if she could run an ultramarathon with anyone in the world, who would it be? “My mom,” she said. “I thought that it would be so cool to share this sport that I love so much with this person I love so much. I knew she could do it.”

Tracy heard the recording and, despite having never run on trails, she immediately called her daughter. “Let’s do it. I heard you want to run an ultra, so let’s sign up for something,” she said to Courtney. “If someone puts a challenge in front of me, it can even be pretty insane, and I’m a sucker for trying to rise to that challenge.” In addition to the competitive spark, the invitation felt sentimental.

Committed to doing an ultra together, they accepted that it might be a winding road to get there. The two picked the 2022 50-mile Superior Fall Trail Race in Lutsen. Mid-route, they missed the cut-off. Tracy shrugged and shook her head recounting the unfinished event. Courtney refused to let the DNF be a negative thing. “You learned so much in that first summer, mom,” she told her. “Dialing in all of those pieces helped immensely this year. And we decided, we’re not done. We still need a finish line together.”

As soon as registration opened in January, the duo signed up for the 2023 Javelina Jundred 100K. “I was nervous coming into this race because I was bouncing off of that epic fail of the first 50-miler we tried, which was a wake-up call. You have to prepare yourself,” said Tracy.

“It was not an epic fail,” Courtney countered.

That winter, Tracy clocked workouts on a treadmill. From April onward, she ran outside four or five days a week for 10 to 20 miles. Courtney researched singletrack trails around Lone Lake, which her mom became excited to explore. One of the biggest challenges of learning to run on trails is her tendency to shuffle and trip, Tracy confessed. Building confidence, she finished the Willow 20 Miler in May and Afton Trail Run 50K in July. Like her daughter, Tracy didn’t keep a close log of her mileage, and her training was not systematic.

Courtney’s advice, true and simple, rang in her mind: Spend time on your feet.

“People asked me if I coached her. Absolutely not,” Courtney said. “I did try to be helpful—harping on testing nutrition, wearing a pack so that her body gets used to one, and hiking uphills—so her race day could be much better. She was the one putting in the work and figuring out routes where she could do laps or get on hills. I admired from afar.”

“It helped that Courtney kept reminding me, ‘This was our run together, our race, and it could look however we could make it.’ If I crawled, that wouldn’t be disgusting. It got ugly, then it got not ugly,” Tracy added.

Staying lighthearted, Courtney countered, “It never got ugly. There was never a doubt that we would make it to the finish.”

Fortunately, the elation did come around. Next to her daughter, Tracy crossed the finish line of Javelina Jundred 100K in 17 hours and 38 minutes with a smile in the glowing lights, after staying up into the night running, eating, and sharing pain—but mostly, laughing—with her daughter. They’d gone full circle together, both on the circuit they’d traveled in the desert as well as in life.

“I think you beat me by, like, a half-second, mom,” Courtney said.

“I know,” Tracy bantered back. “I think I was really needing to be done, so I rushed with a half-second sprint.”

Visualization Techniques Provide a Powerful Tool for Performance—Here’s How

Research points to the importance of training your mind for the best race-day results.

If you’ve seen another runner with their eyes shut, focusing intently before a race, they may very well be practicing visualization.

The practice of visualization is essentially imagining how a certain event, like a race, is going to unfold in as much detail as possible. It involves mentally planning out how you’ll feel when you start running, how you’ll react to obstacles along the way, and how you’ll push through the temptation to give up so you make it across the line.

“The ability to persevere and summon the grit within is a vital skill for runners,” says sports psychiatrist Ulrich Vieux, D.O., director of child and adolescent psychiatry education and training at Hackensack University Medical Center in Hackensack, New Jersey. “Visualization is the ability to have a pre-performance rehearsal in which a player pictures the events unfolding in their imagination.” 

This, in turn, can be a strong complement to physical training that gives runners an edge. Here’s what you need to know about visualization techniques, including the benefits and how to get started.

4 Ways Visualization Techniques Can Improve Your Running

In a small 2021 study published in the Journal of Imagery Research in Sport and Physical Activity, non-runners who followed a functional imagery training routine—meaning they visualized how it would feel to achieve their goal—were five times more likely to complete an ultramarathon than those who spoke to a counselor about their motivation and didn’t visualize their success. 

While this study had a small population size, it builds upon other research illustrating the link between mental techniques, including visualization, and high-performing athletes. For example, a study published in Frontiers in Psychology, competitive athletes with a minimum of five years of training in the sport showed higher scores on mental imagery skills than non-athletes. Meanwhile, a research article in Frontiers in Public Health points to evidence that cognitive (mental) processes coincide with motor (physical) processes—and that the two have a dynamic, bidirectional influence on each other. 

When it comes to visualization, you don’t need to limit yourself to just one goal, either: In a 2016 study of 65 tennis players, published in the journal Basic and Applied Social Psychology, those who used an imagery exercise to pursue two achievement goals performed better than those who used it to pursue just one goal. 

Here are four more benefits of visualization for runners, according to experts in the field of sports psychology and psychiatry. 

1. It Builds Your Confidence

When you’ve seen yourself take on a race and move through obstacles that come your way, even if it’s through visualization, that feeling of accomplishment will translate into your physical training and racing. 

“Visualization can help runners to build confidence by imagining yourself running well with good, smooth form and a positive attitude,” says Shira Oretzky, Ph.D., a clinical and sport psychologist in Del Mar, California, and a sport psychology independent contractor for University of San Diego Athletics. 

Whether your goal is improving speed, running a longer distance, or achieving a new personal record, seeing yourself do so ahead of time in your mind helps you believe that it’s possible.

“With visualization, the runner has ‘run the course,’ so to speak, several times in their mind, reducing the likelihood of anxiety and helping them stay confident,” says Vieux. “Mental preparation that complements the physical preparation when training for an event or in pursuit of improving ability will help achieve the zenith of your potential.” 

2. It Helps You Mentally Prepare for Obstacles

Visualization isn’t just about seeing yourself win. It’s about watching yourself confidently navigate anything the race may throw your way and shaping a game plan for getting through it. For example, if you might face harsh weather during your marathon, you can visualize yourself running in a pack when facing headwinds or dealing with rain, and pushing through with speed and strength.

“The runner imagines the undesirable situation, then ‘sees’ themselves overcoming it,” says Vieux. “When such moments arise, they’re not surprised or thrown off because they’re mentally prepared for it and are better able to maintain focus.”

That said, in practicing visualization, it’s important not to hyperfocus on negative imagery. Thinking too much about potential mistakes or less desirable outcomes can cause worry and tension in your body (and decrease your confidence).

“If you notice yourself doing this as a runner, it’s important not to judge yourself for it, but to instead use it as an opportunity to mentally prepare for how you would want to recover from setbacks,” says Oretzky. “It can be an opportunity to visualize yourself practicing resilience.” 

3. It Keeps You Calm Under Pressure

When you incorporate visualization into your training or racing routine, you may find it helps you find calm before you start running. 

“It can really help runners manage nerves under pressure, give them a place to focus the mind, and provide a way of getting centered beforehand,” says Oretzky. 

You can practice visualization in the morning to set a positive tone for the day, before you start a training session or race, or even in the evening as a way to relax, unwind, and prepare for the next day’s event. 

“It can begin to integrate into the body as well,” says Oretzky. “Visualization can help runners to feel more at ease, to have a relaxed, smooth form, and to decrease tension in the body.”

4. It Can Help You Train (Even When You Physically Can’t)

If an injury is keeping you on the couch, visualization allows you to continue preparing for the race. 

“It gives you the ability to continue training mentally when training physically may not be possible because of injury or another impediment,” says Vieux.

Although it may not feel like you’re truly “training,” keep in mind that this mental component is what differentiates the best athletes from the rest. 

“As a sports psychiatrist who has worked with professional athletes, one of the most memorable remarks I have heard came from a mentor, who said that the key difference between a baseball player stuck in the minor leagues and a major league baseball player was how they prepared mentally,” adds Vieux. “Many of our most admired athletes have remarkable mental strength and an ability to overcome obstacles.”

How to Incorporate Visualization Techniques Into Your Training and Racing

Start with the basics when you begin your visualization practice (say, imagine yourself running a course), then gradually add more details to your imagery. 

“See and hear the spectators cheering each step of the way, imagine yourself keeping a certain pace and form, and see yourself reaching the final stretch,” says Vieux. “Add details like different types of weather, including heat and humidity or rain, and see yourself forging ahead while staying focused on your performance.” 

To practice this, get comfortable in a quiet place (you can also listen to relaxing or pump-up music, if you’d like)—and hone in more on the process of your training or race, rather than just the outcome (which can add unneeded pressure). 

The frequency and duration of your visualization will be individualized, just like physical training, but you can begin by practicing daily for five to 10 minutes. You can start at any point during your training, but keep in mind that consistent practice will increase the effectiveness. 

“Visualization is a skill that can be practiced and honed just like anything else,” says Oretzky. “Just as runners train their bodies for a race, they can train their minds for success as well.”

Here are three specific visualization techniques Oretzky recommends to get started. 

1. Imagine the Race in Detail

Visualize the race course of your next competition and see yourself running through it. Studying the course map beforehand and looking at photos or videos of the area can be helpful for this. 

This technique can help you feel more comfortable with the route, strategizing how you’ll approach different components of the race, like hills, and preparing mentally for how you’ll manage challenges that may come up, like when you start to feel fatigued toward the end. 

2. Replay a Best Performance

Recall or replay your PR in as much detail as possible. This will involve engaging your senses: What did you see? What sounds did you hear? What did your body feel like? How did it feel to cross the finish line? 

Imagine playing a highlight reel to get pumped up and excited about your performance. This visualization technique can help you feel energized for the next challenge you take on. 

3. Practice a Centering Visualization

This technique incorporates deep breathing to decrease tension in the body and helps to anchor the mind. As you slowly inhale and exhale, imagine yourself running with a relaxed posture, smooth strides, and controlled breathing. 

Next, integrate performance cue statements to center your mind, such as “stay strong,” “trust your preparation,” or “you’ve got this.” 

If you have a disappointing training session or race after visualizing, continue with both your mental and physical training, adds Vieux. Tell yourself: “This is not how I wanted it to turn out, but I have experienced similar situations in the past and have excelled.” 

With practice and patience, you’ll find your visualization muscles strengthening. 

America’s Oldest Continuously-Held Ultramarathon Is Only Looking Forward

After 60 years, the JFK 50 Mile Race is sticking to its community-centered approach, and people keep showing up

Mike Spinnler cries nearly every time he recounts memories as a runner and long-time race director of the JFK 50, the oldest continuously run ultra in the country.

Such memories include the time he first ran the iconic Maryland race when he was 12 years old, or the year he cheered on his 60-year-old wife as she crossed the finish, or memories of watching his two sons racing. For him, this race is a member of the family.

In 1993, five years after his tenth JFK finish, Spinnler became the race’s second race director, where he’s been ever since. By then, he’d set the course record (5:53:05) in 1982, and added another win in 1983, for a total of five top-five and six top-ten finishes.

Thirty years later, it’s still his pride and joy. He’ll immerse in the magic of the event again on Saturday, November 18, as more than 1,000 runners take the journey through the historic route that’s so dear to his heart.

“It just keeps growing in its prestige,” he says.

The JFK 50 started in 1963, the same year President John F. Kennedy was assassinated. The president had instituted a public health program to improve the nation’s fitness, supporting the launch of a series of 50-mile races around the country. But as years went on, the only one that stuck around was the JFK 50.

“Kennedy’s mission was this: Improve your physical fitness, improve your lifestyle, improve your country,” says Spinnler. “We heeded his call and have been doing it for 60-plus years.”

The JFK 50 course is located about an hour northwest of Washington D.C., covering traditional lands of the Indigenous Massawomek and Shawandassee Tule (Shawanaki/Shawnee). One of the race’s primary appeals is that it’s a horseshoe-shaped, point-to-point course with three distinct sections: The Appalachian Trail (miles 0-15), the Canal/Tow Path (miles 15-42), and the rolling finish (miles 42-50).

The race starts in Boonsboro, Maryland, follows a few miles of paved roads before connecting with the Appalachian Trail (AT), where the course climbs more than 1,000 vertical feet in five miles, crests to the high point, and follows rocky singletrack before dropping 1,000 vertical feet halfway into the race (mile 14.5), to connect with a flat marathon distance along the C&O Canal Tow Path. The last several miles are rolling country roads, where it finishes at Springfield Middle School in Williamsport.

In 2019, Seth Ruhling, an unsponsored athlete, showed up to the JFK 50, slept in his car the night before, and won the race in a blistering 5:38:11, his debut 50-miler. Within hours of winning, he sealed a sponsorship with The North Face.

Ruhling, 29, now lives and trains in Boulder, Colorado, and he’ll be returning for his second JFK 50. Since Ruhling’s 2019 win, he has made a name for himself with a sixth place finish at the Pikes Peak Marathon in 2021, second place at Montana’s Rut 50K, first place at the Broken Arrow Skyrace 46K, and most recently, sixth at CCC 100K during the week of UTMB in Chamonix, France.

In 2020, JFK 50 was one of the only races in the country that didn’t shut down with the pandemic. Ruhling had planned on racing, but got injured. “I always wanted to go back,” he says.

Ruhling was particularly drawn into this year’s race because of its deep field of registered elites, which had at one point included 2023 Western States winner Tom Evans, Matt Daniels, Adam Merry, and Sean Van Horn—all of whom have since dropped.

His strategy for the mixed course, which requires technical trail chops as well as fast road turnover, is to attack every single section. He says that, while the JFK 50 is known more as a “track race,” it’s a mistake to discount the early trail miles. “The record is going to happen on the towpath, sure, but only if it’s set up with efficient running on the AT section,” he says.

This Ultramarathoner Runs With Her 5 Golden Retrievers and Shares Her Tips for Clocking Miles With Canines

With five golden retrievers of her own, Golbeck is the dog whisperer you didn’t know you needed.

I am not one of those people who has a love/hate relationship with running. I love it purely and wholly. It feels like my body was made to do it. I love being outside and moving, and the rush of endorphins is great. If I could run all day, I would.

I started running ultramarathons to give myself permission to run forever, and found that even after running 100 miles or for 31 hours, I love it. 

Like all runners, though, I have days when it’s hard to get out the door. Sometimes I’m tired, and I waste hours procrastinating when it’s cold and rainy out. Fortunately, though, I have five golden retrievers and they always need walks. Even in bad weather, one will run over with enthusiasm and joy, stretching their neck toward the collar. In those cases, to delay my run would be to deny them happiness, so suddenly it’s easy to go outside.

While I can walk five dogs at once—that’s me in the top picture with Swizzle, Venkman, Hopper, Guacamole, and Chief Brody—I never run with them all together nor do I do ultra distances with them! 

While I have run with two dogs at once, it’s safest to run with just one, because when I do take two, we stop more often, and they inevitably get tangled. Then my focus becomes more on dog management than running. 

In The Purest Bond: Understanding the Human-Canine Connection, Stacey Colino and I explore the science behind how relationships with dogs make human lives better. Certainly, dogs help humans move more and form better relationships in their communities. Science also shows that dogs enjoy running with us, both because of how it makes them feel physically and because they get to spend time with us.

One of my favorite workouts is to take each dog out for one or two miles until everyone who wants a run has had a chance to go out. 

I’ve learned a lot about running with dogs over the years, so I’m sharing my tips for how to run safely and successfully with your own four-legged friends. 

5 Tips to Better Running With Your Dog

If you want to start running with your dog, start by telling your veterinarian how far and fast you run, so they can give you specific information about your dog’s ability. Once you have the go ahead, follow these five tips to make your runs more enjoyable and safe—for both you and your pup.

1. Learn Leash Skills

When I was a graduate student, I tried to take my two golden retrievers, Pi and K, for a run. Suddenly, K spotted something exciting across the street, bolted, and pulled me off the sidewalk. I hobbled home with a sprained ankle. 

To avoid unexpected accidents, work on your leash skills before you start running with your dog. Sure, a dog who pulls makes uphill runs easier, but a dog who bolts for squirrels or in traffic is a risk. 

You’ll know your dog has solid leash skills if they run calmly alongside you with a loose leash, and you don’t have to pull to control them. They also should have enough self control to not dart out at animals or jump at sounds. 

Your dog should also respond to commands such as “stop” or “wait,” and be able to respond to your speed, rather than you having to keep up or wait for them, especially if you want to run at a consistent pace. 

If you have a scent dog, you may need to separate your runs from walks where they are able to follow their nose and go at their own pace. Habits like stopping to sniff can be managed with leash training. 

My dog, Guacamole, a notorious stop-and-sniff dog, knows the difference between walks and runs, based on the way I hold the leash and, obviously, my speed. It’s like a form of non-verbal communication between the two of us. Guacamole understands that he is supposed to match my pace, whether I’m running or walking and he is able to adjust himself.

Good leash discipline is also useful when you encounter others on a trail. 

2. Start With Short Runs

You won’t be surprised to learn that dogs are wired to run, according to research. Aside from having four legs, research shows that dogs also have an increase in endocannabinoids (eCBs) after a run. This is one of the main neurotransmitters believed to play a role in the runner’s high. 

Of course, human runs and dog runs are very different. For example, while small dogs can be good running partners, toy breeds have to take a lot of steps to keep up with humans. Dedicated runners with dogs who may not be right for running can always consider using a jogging stroller to bring their pal along with them!

Some dogs may also be better walking partners. For example, dogs with smooshed faces (“brachycephalic”) or with short limbs, such as bulldogs and corgis, can have difficulty running and be at higher risk for injury. Again, check in with your dog’s vet for advice about how far, how fast, and how frequently your dog should run. 

Natural runners, such as hounds, can still vary in the distances they prefer. My golden retrievers are comfortable with around three miles, but they are not built to be long-distance runners. Huskies, herding dogs (Australian shepherd, border collies, and others), and Vizslas are all good at going for distance.

All runners should follow the 10-percent rule for increasing their distance or intensity (an increase of no more than 10 percent each week) and this rule applies to dogs, too. 

Remember, though, dogs can get the same overuse injuries as people. Be on the lookout for new limps, tenderness, or hesitation, which may indicate your dog is exceeding their abilities. 

3. Learn Your Dog‘s Fuel and Hydration Needs

You need water on a run that’s over a couple of miles, and your dog does, too. Consider hydration for them, too, which means carrying at least a collapsible bowl and adding enough water to your supply to share. 

If you have a breed that runs long distances, bring food, such as biscuits or treats, so they can stay fueled, too. If you’re going for a long run and don’t feel like carrying your dog’s supplies, you can find harnesses with pockets so your dog can carry their own food and water (and poop bags!), which will lighten your load.

Just like humans, my dogs are often hungrier on days that they run, so I take cues from them if they need more food. It can be a little tough to tease out when they are actually hungry because of the extra activity versus their normal habit of begging for extra food, but with attention, I have learned to tell the difference. When my dogs go to the kitchen after dinner looking for snacks or extra food or if the beg more aggressively for my food, it suggests to me that I need to feed them more. 

If your dog pants hard for a very long time with a bit elongated tongue or they are more lethargic than usual after a run, it may be a sign that you went too far. Watch their recovery just as you should pay attention to your own. 

4. Understand the Way Weather Affects Animals

Your dog may not need as much gear as you do, but it’s important to prepare for different weather conditions. 

In hot weather, be sure to check the heat of the pavement. If it feels hot to your touch, it can burn your dog’s paws. In the Florida Keys where I live, I only take my dogs for nighttime runs during hot months.

If you live somewhere cold, your dog’s paws could literally freeze to the pavement. Plus, snow may form ice balls inside their paws, and the salt used to prevent icing on sidewalks can irritate their pads. An affordable and effective solution for snow and trail running are sled dog booties, used by mushers and their dog sled teams. For road running, you can also find options with a tougher sole. 

Also, pay attention to your dog’s response to the weather. Even in mild weather, dogs can get overheated on a run. Usually, they will show this with excessive panting or by simply lying down and refusing to continue. It is crucial to give them a break in these situations, even if it means gently walking home and cutting your run short.

5. Get Them Safety Gear

In 2022, we fostered a dog named Nacho for six months. He was a very energetic 18-month-old golden retriever who needed a lot of exercise. I earned two visits to the orthopedic surgeon—once for a sprained shoulder and one for a damaged finger tendon—from those runs. 

Not only had we not mastered leash skills, but I also had the wrong equipment. After those doctor visits, I switched to a waist leash so I could use my whole bodyweight to control him. You will typically weigh more than your dog, so these leashes may help you control their movement. However, some dogs are stronger than their owners, and it can be hard to balance when they pull you by the waist. So test out a waist leash on a shorter distance before you go long and see how it feels. 

The scariest moments I have had with dogs is when they pulled the leash out of my hands and got away from me in the dark. In addition to the waist leash, which you can’t drop, I use LED collars at night. 

You can buy plastic loops and collars with embedded rechargeable LEDs, or flashing tags for their normal collars. All of these gadgets give you a visual cue about where your dog is. They also make your dog—and you!—visible to traffic and to other people.

Courtney Dauwalter completes 100K race with her mom

After her historic year in ultra-trail, how could Courtney Dauwalter possibly squeeze in another success this season? The answer, it seems, was to add another Dauwalter.

The American trail-running legend, who in 2023 became the first athlete to win Western States, Hardrock 100 and UTMB in the same season, realized her long-held goal of completing an ultramarathon with her mother, as she and Tracy Dauwalter crossed the finish line of the 100K course at Arizona’s Javelina Jundred this weekend.

The Javelina 100K course consists of three loops that take runners through trails northeast of Phoenix. The route features rolling singletrack through the Sonoran Desert, leading past giant saguaro cactus and granite boulders in and around McDowell Mountain Regional Park.

The elder Dauwalter crossed the finish line in 17 hours, 38 minutes and 33 seconds, one second ahead of Courtney. The Dauwalter duo just cracked the top 100 in the 100K women’s division, landing in 98th and 99th place. They finished in 180th and 181st place overall among the 100K’s 301 finishers.

Before the pair toed the start line Saturday, Courtney shared in an Instagram post that it has been a “dream” of hers to run an ultramarathon with her mother.

“Last year we tried a 50 mile race together in Minnesota but got cut off for time. We decided that was just one part of our story together and are now back trying to get that sweet, sweet finish line,” she wrote.

While crossing the finish line was a triumph for the mother-daughter team, the overall effort was a fuller family affair, with Courtney’s husband, Kevin Schmidt, and her father, Dick Dauwalter, crewing the duo.

“Kevin and my dad are back on crew duty so I have no doubt we’ll be plenty taken care of,” wrote Courtney.

A subsequent Instagram post showing the mother and daughter celebrating their accomplishment drew a long list of commenters sharing their congratulations—and more than a few remarks about where the younger got her famously winning smile.

“It’s not hard to see where @courtneydauwalter gets her awesome smile from,” wrote one wellwisher. Added another: “Who the heck is their dentist?”

It was also an unforgettable race for the 100K’s top finishers. Topping the men’s podium in the 100K race in 7:15:53 was Rajpaul Pannu, who broke the course record set last year by Scott Traer (7:31:46). Anna Kacius, the top women’s finisher, placed second overall in 8:13:07, beating the course record set last year by Lotti Brinks (8:36:01).

Jonathan Rea ran 12:43:10 to break the 100-mile course record set last year by Dakota Jones (12:58:02).  Heather Jackson won the women’s 100-miler in 14:24:47.

3 Athletes on Why They’re Running the Marine Corps Marathon

One of the largest marathons in the world to draw in 30,000 runners from all 50 states

The 48th Marine Corps Marathon (MCM)—“The People’s Marathon”—is the fourth-largest marathon in the U.S. and largest urban ultramarathon (they offer a 50K and 10K, too).

Each year, the U.S. Marine Corps holds the MCM a few weeks before the anniversary of its establishment. On October 29, 30,000 runners will toe the line in Arlington, Virginia, to follow the course as it winds through the nation’s capital. We caught up with three runners aiming for the finish line this year.

Rosie Gagnon, who lives in Berryville, Virginia, will be running the 50K MCM race in honor of her son, Marine Corps veteran, James Morris, who passed away by suicide in Ferurary 2018.

Even struggling through his mental health battles, Morris had endless confidence in his mother. Though Gagnon had been a runner for over two decades, Morris had  encouraged her to run her first marathon. And when she completed that, he challenged her to dream even bigger–a 100 miler.

Morris passed away while Gagnon was training for this ultra, but she was determined to keep running in his memory.

“I actually bonked really hard,” Gagnon says, laughing. “I quit 60 miles in. I reached a point where I hit a wall–throwing up and crawling on the ground–and felt it was symbolic of what my son had gone through, because he got to the point where he couldn’t see how he could go on.”

The pain of this first race was disappointing but also a blessing. Morris says the experience taught her that, no matter how dark life gets, you keep putting one foot in front of the other.

Shortly after, Gagnon joined Wear Blue: Run to Remember, a group that honors the service of American military members through running. You may have seen one of them at races across the country wearing their bright blue shirts and the name of a fallen veteran. Gagnon challenged herself to run 100 ultramarathons in memory of Morris, and to raise awareness about military and veteran suicide. This will be her first time running the Marine Corps Marathon, and it will be her 60th ultra.

Running has become not only an outlet for spreading awareness about the importance of military mental health awareness and resources, but it’s been an outlet for grief.

“I used to wake up everyday wondering, ‘How can I live with this pain for another 40 years?’ and the one outlet where I found comfort was through running,” Gagnon says. “I focused on one race at a time, trying to get to that 100. I thought it would take longer, but it’s been moving pretty fast. I’m more than halfway through now!”

“If all I can do is put on shoes and run for somebody,” she says. “I’m going to do that.”

Between working a full-time job, managing clients in her running coach business, and raising three kids under the age of six, Kelly Vigil squeezes in training for the MCM when she can. Originally from northern Virginia, Vigil now lives in Charleston, South Carolina, and has run the MCM four times. This year, she’s running the 50K option.

“It’s my all-time favorite race,” she says. “When you get there, everything is taken care of,and everyone is super excited to be there. The spectators are amazing, which is hard to get in a marathon unless you’re running one of the major ones. At mile 21, you still have people cheering you on.”

Her husband was in the Marine Corps for six years, which makes her particularly connected to the race. Another reason is because Vigil used to work full-time in the charity running field, working with organizations to create their race programs.

“Athletes who are running for a cause aren’t necessarily going to feel more pressure, but there’s more meaning as to why they’re doing it,” Vigil says. “It helps them push forward when their body or mind isn’t in it anymore.”

As a mom of young kids, training isn’t always easy, but Vigil gets it done. Her long runs are timed so that she has an allotted amount of time to be away training on Saturday. Whatever mileage she gets done is what it is, and Vigil is happy with that.

“I’m not very strict with my training plan,” she says. “A lot of my running includes a stroller (with my two-year-old) or I might split up my runs in the morning and evening. I’m just doing what I can.”

Also a certified running coach, Vigil is currently working with other athletes  who are running the MCM.

“Coaching keeps me in the community even when I’m not training for something,,” she says. “We’re all going after these different goals and doing what we can to stay consistent and do the work.”

For some, a commute to work includes traffic, to-go coffee, and a few swear words as someone cuts you off on the highway. But Jessica Hood’s commute to the office involves lots of marathon training.

Hood is extremely busy, so she puts in her miles by running to work. The total distance from her house to her office is about 14 miles, but depending on her training schedule, she’ll run seven or so and then hop on the metro bus for the rest of the way. Her office has a gym and showers, so she’s not taking a seat at her desk in sweaty running clothes.

“I do what I have to do and it probably takes a shorter amount of time,” Hood laughs. “You know, because you’d be sitting in DC traffic.”

Hood moved to the DC area about two years ago and works in finance, but her main passion is running. She began posting running content on social media in 2022 and developed a hearty following of 37k on Instagram and 81.5k on TikTok.

“It’s super cool how runners can get connected through social media,” she says. “I have a lot of running friends who don’t live in DC, but we all meet up at certain events and races across the country.”

Because of her influencer status, Hood is part of the MCM Social Media Influencer program, where she’s an advocate for the race. Though it’s sold out now, she spent months encouraging people to sign up through her posts online. This year will be her first time running the MCM marathon, though she’s spectated before and the energy was like nothing else.

“I thrive off of race day energy,” she says. “I love running and take it seriously, but it’s also about the fun of it and doing it with other people. So having a lot of people in my DC community running with me makes me so happy.”

Due to the race’s overwhelming popularity, early bird registrations for next year’s event opens January 1, 2024, with military members being able to register December 31. The Marine Corps Historic Half takes place May 19, 2024, and is part of the MCM series.

Amanda Nelson breaks Canadian 24-hour record

Ultrarunner Amanda Nelson broke the Canadian women’s 24-hour record at That Dam Hill in London, Ont., over the weekend, running an unofficial distance of 248.8 kilometers and picking up her fourth national ultramarathon record.

Although Nelson, who hails from Woodstock, Ont., told Canadian Running on Monday that the exact distance likely won’t be made official for a couple of weeks, she broke the 238.261-km record held by Bernadette Benson by at least 10 km.

“I had lots of highs and lows—more highs than lows—but there were times where I was like, ‘Why am I doing this?’” she said of her weekend effort, her third attempt at breaking the Canadian 24-hour record.

She said while her path to achieving the 24-hour record hasn’t always been smooth, an uneven surface is exactly what was needed to finally accomplish this feat.

Nelson said her two previous, unsuccessful shots at the record were both attempted on the track. Although running on a flat surface would seem to take less of a toll on the body, the monotony of running laps on a track was too mentally draining.

“Mentally, just doing the track, it’s not for me,” said Nelson. “That Dam Hill isn’t a track—it’s a 2.25-km loop on pavement with hills. Although it’s hard running on pavement for that long, there’s more variety to the surroundings at That Dam Hill. I need the hills and the downhills and variety. They help a lot, mentally. I knew I had to do a course that wasn’t on a track if I was going to take another try at breaking the record.”

Nelson said positive self-talk was also key to staying on track during her most recent shot at the record. “When I’m going through a low, I make sure to remind myself that I can keep going, that I am strong enough and this bad feeling is going to pass.”

She said she felt “amazing” in the final moments of her run, and that the end of her record-breaking race was made even more special when Hanna Nelson, her 10-year-old daughter, joined her for the last partial loop until the clock hit 24 hours.

“It was great, but it’s crazy how the second you finish, you’re done. Everything just kicks in and you’re like, ‘I couldn’t even run one more step.’”

In addition to her latest record, the 34-year-old holds the women’s 12-hour Canadian record (135.072 km) and the 100-mile Canadian record (14:45:51). In May, she broke her Canadian women’s backyard ultra record by running 375.51 km over 56 hours at the Race of Champions-Backyard Masters in Rettert, Germany.

That performance in Germany helped qualify Nelson for Big Dog’s Backyard Ultra Individual World Championships in Short Creek, Tenn., which begins Oct. 21. She is one of only three Canadians who have qualified for the race (Ihors Verys and Eric Deshaies have also punched their tickets), and one of only four female qualifiers among 75 runners representing 38 countries.

However, there’s a chance the race may be over for her before it begins—the cost of making the return trip to Tennessee could end up being too prohibitive for Nelson.

90-year-old Bob Emmerson finishes his 500th parkrun

A 90-year-old British runner celebrated a milestone 11 years in the making when he crossed the finish line of his 500th parkrun last Saturday.

Bob Emmerson of Northampton in central England was cheered on by hundreds of supporters—including his wife of nearly 70 years—in the final stretch of his run at the Northampton Racecourse, where the nonagenerian has notched most of his 500 runs since taking part in his first parkrun in 2012.

Launched in the U.K. in 2004, parkruns are free, weekly community events, now with more than 2,000 hosted in more than 20 countries including Canada. All parkruns are 5K events held Saturday mornings in parks and open spaces.

Emmerson credits the weekly events with helping him stay fit and active as he strides strongly into his 90s. In a congratulatory post on X, formerly known as Twitter, parkrun organizers quoted Emmerson as saying “my enthusiasm for life is down to parkrun and it has kept me mentally and physically stronger than living a life in (my) armchair.”

Although Emmerson first heard of parkrun a little more than a decade ago, he has been running since age 15. He told the BBC News he was a “proper, serious ultra-runner” when he was younger. He has completed ultramarathons and 24-hour races, and boasts a marathon personal best of 2:40:25.

Due to restrictions that forced parkruns to be put on hold during the COVID-19 pandemic, Emmerson’s 500-event milestone ended up taking a little longer than he had originally hoped. “I would have liked to have reached 500 by 90 years old,” he told the Northampton Chronicle and Echo. “I said that when I got to 500 I’d stop, but I changed my mind. I’ve made too many friends and couldn’t bear to lie in bed on a Saturday morning and think of everyone running.”

Emmerson, who these days finishes the Northampton parkrun course in around 50 minutes, added any future parkrun milestones are too far down the road to think about. “I’m not going to do 600, but who can tell?” he said. “You never know. Never say never. As long as I live, I shall be doing a bit of exercise.”

3 Years After a Car Accident Put Him in a Coma, This Runner Finished an Ironman

Now he runs for his young son with an incurable heart disease.Whether it’s one mile or 100 miles, running is my time to reflect, and appreciate every breath, heartbeat, and mile along the journey, and to celebrate the gift of life.

I’ve always enjoyed running and I started competing in 6th grade on the track and field team for my middle school. I loved being a part of a team atmosphere, and as I entered high school, I still wanted to run, but my coaches preferred that I throw shot put and discus because I was doing a lot of strength training and some powerlifting at the time. I enjoyed the throwing events, but had an interest in running over the years, and would ask my coach to put me in a sprint relay or two throughout the season. Outside of track, I also started swimming competitively when I was 15, and when I wasn’t at swim practice, I was usually jogging.

Growing up, I also had a dream of wanting to complete an Ironman triathlon. I saw the Hawaii Ironman on television when I was 5 years old and was inspired by the athleticism and inspirational stories of the athletes.

Unfortunately, one month after I graduated high school in July 2004, I was involved in a near-fatal car accident. The injuries were catastrophic: my heart went across my chest, I sustained shattered ribs, pelvis, left clavicle, and severe nerve damage to my left shoulder. Nearly every major organ in my body was damaged, failed, or lacerated. I also had a concussion from the impact of the crash and experienced 60 percent blood loss. 

The EMS and rescue workers who got me out of the vehicle were later given awards for their work. I was then flown by a medevac to the hospital, and my trauma team explained to my parents that it would be a miracle if I survived the first 24 hours. Well, I did and I would spend the next two months in a coma, on life support. I was brought back to life eight times during the 14 major operations I had over that time. 

When I came out of the coma, I had lost 100 pounds, and had to learn how to talk, eat, drink, tie my shoes, comb my hair, and brush my teeth all over again. The thought of walking was just that—only a thought—due to the damage to my crushed pelvis.

However, with help from my medical team, I was slowly able to stand, with restraint belts around my waist while being held up by physical therapists on each side. I then progressed to standing on my own with a walker, then a cane, and then shuffling my feet a few inches at a time across the floor to learn how to walk again.

After months of intense physical therapy, I was able to walk around my local high school track, which was a triumphant day. A few months after that, I was able to jog a mile around the track, and I kept progressing from there. 

A year after leaving the ICU in 2005, I finally started college, and joined the swim team (even though I was just doggy paddling or doing light kicking with the kick board once or twice a week for 30-minute sessions.) Then two years later, in 2007, I was able to live my dream of crossing the finish line of the Hawaii Ironman triathlon, and also complete my healing process. 

It was a team effort to save my life that terrible day and help me heal 100 percent from the EMTs, medevac team, pilots, surgeons, nurses, and physical therapists. So crossing the finish line at Ironman was my way of saying thank you to everyone who was a part of my journey and encouraging me every single step along the way. 

Completing that race inspired me to continue racing, and eventually get into trail running, which I love. 

Today, though, I run for my son, Liam. My wife, Pam, and I have two amazing children, Clara, who is 6 years old, and Liam, who is 4 years old. My children are my absolute world and they inspire me on a daily basis. My son, Liam, has a very critical form of congenital heart disease (CHD). CHD is a defect in the heart’s structure that’s present at birth, affecting nearly 40,000 babies each year in the U.S alone. His oxygen levels will always be lower than normal, so he gets dusky in color when he gets upset or cries. 

Since birth, he’s undergone four major open heart surgeries, and other related procedures. His surgeries are palliative—not cures. He also has heterotaxy, which is when the organs are not in the correct location of the body, which can affect their ability to properly function. Liam’s lungs and liver are impacted, and he does not have a spleen so he is at higher risk for infections. 

As Liam grows, he will require more cardiac operations. There is currently no cure for his type of congenital heart disease, and due to the cardiac defects that he has, there is an increased risk to liver dysfunction in the future. 

We have been prepared that in Liam’s 20s or 30s, there’s a possibility he will need a heart transplant. This thought is very difficult for us as a family, but we hold onto the hope that medicine and surgical innovation will continue to advance over the next few years. 

In Liam’s honor, I will be running the Grindstone 100K this year in Virginia. It is also my hope to raise awareness of congenital heart disease.

It’s been nine months since Liam’s most recent open heart surgery, and he is getting stronger each month. Seeing his improvement, and watching what he’s overcome has inspired and filled my heart with such gratitude. I’m going to get to that finish line for my son to celebrate his recovery! 

I’m grateful for my family, and the second chance at life I was given after my near-fatal car accident, so having the opportunity to make it to the starting line of these events is a gift. 

With Liam’s operations, running has been therapeutic for me—it’s a time for quiet reflection, and observing what my son has been able to overcome in his young life. It’s also a time to find inspiration on how I can help him, my family, and other families who are going through this journey. 

Anxiety, depression, and PTSD can become overwhelming leading up to my son’s open-heart surgeries, but running allows me a physical and mental release from the stress. 

When I get out there on the trails, I’m able to confront the concerns and worries that I have. Running has always been joyful, and these days it’s also my way to reduce stress, and inspire my children to see that when you work hard and set goals, you can achieve anything. Running is also my way to raise awareness on congenital heart disease and do all I can to help find a cure for the type of cardiac defects that my son, and many other heart warriors have. These tips have made my running journey a success:

1. Stay consistent

Each week I strive to hit a certain mileage that safely builds off the previous weeks, which then helps build a solid foundation for future training. The more consistent I am with mileage, nutrition, and pace, the better I feel at the starting line. I break larger goals into smaller, more achievable goals that over time help build confidence in my training. Over time, small goals can become big wins during the season!2. Rest and recover

In my first few years of running, I felt inspired to get out the door and train as much as possible each week. However, as I’ve been running more over the years, I have come to realize how important rest and recovery are after each training session. Having high mileage weeks is certainly an integral part of the training plan, but after every three to four weeks, I’ve found that taking the time to decrease the mileage during that “recovery” week helps keep me healthy and well rested.

3. Mix up your training and racing

I’m a bit of a hybrid endurance athlete, and I love to race in a variety of long-distance events, from marathons, to 100 mile ultramarathons. I have multiple goals in each discipline, and depending on the time of year and overall goals for the season, I’ll specifically focus on the upcoming race and how I can best prepare for it. This keeps it interesting! My weekly training plan includes swimming, biking, running, and strength training. The variety of the training and different goals has kept me feeling fresh and motivated. 

Brian’s Must-Have Gear 

→ PowerGel Green Apple: I’ve included Powerbar products in my training and racing since I started competing in sports in middle school, and they are a training staple of mine that I use every single day. During a training run or in the middle of a 100-miler, this is a delicious way to get much needed energy to keep running strong.

→ Nike Kiger 9 Men’s Running Shoe: These are my favorite trail running shoes because they are just the right amount of weight with optimum cushion. The way the shoe is designed, my feet feel secure, mile after mile, and I’m able to get an efficient and smooth foot strike with quick turnover. I also love the style and color range of this shoe, and they have the right amount of grip on technical terrain. 

→Inner Armour Sports Nutrition Whey Protein Matrix: With the amount of training I do each week, recovery is essential in order to make the most of the next training session right around the corner. I’ve found great success in this protein formula because it tastes great, it helps hold onto the lean muscle mass when training, and aids the recovery process so I feel refreshed the next day when I get back out on the trails.

Four running truths from a 240-mile finisher

Arizona-based ultrarunner and body positivity advocate Callie Vinson recently shared on social media four running truths she wishes she had known sooner, and her words hit home for many runners. Vinson, whose own remarkable running journey includes finishing the Moab 240 after shedding 200 pounds, regularly shares info about training, crewing (for partner and elite runner Scott Traer) and body positivity on Instagram, and has developed a devoted following with her passion for inclusivity and her willingness to answer runners’ questions.

Learn these four lessons now to save yourself time and grief, and have way more fun on your runs.

1.- No one cares about your pace

Ever had a really slow run and felt like you needed to justify it on Strava? We’ve been there, and the truth is that absolutely nobody cares. (And if they do, that’s weird and an issue for them, not you.) Lose the fear of running slowly, whatever “slow” means to you. Not only does no one care, but running slowly actually has a multitude of benefits for your fitness and performance. Embrace those snail-like days, and lose the stress about what others think; as Vinson puts it, “run as slow or as fast as your li’l heart desires.”

2.- You don’t have to race

“There’s no rule you have to keep upping your distance,” Vinson shares. “Running for fun is perfectly okay.” When did we start telling ourselves that we had to race? For some runners, racing is added stress and takes away from the fun of running. You don’t need to be training for an event, increasing your mileage or ever planning to race, to be a runner.

3.- Hiking up a steep-a** hill counts

Whoever invented the idea that runners don’t walk has never been to an ultramarathon. While covering dozens (or hundreds) of miles, ultrarunners certainly walk (or “power hike”) up steep hills–it conserves energy when compared to running at the same speed on steep slopes. “It’s just science,” says Vinson, and she’s right.

Pro ultrarunner and scientist Keely Henninger wrote in Freetrail about a study she worked on that found that on inclines at or above 15.8 degrees, it was more than eight per cent more efficient for athletes to walk. No need to measure the grade of your incline–if you feel the need to walk up it, go for it.

4.- No one cares what you look like running

What goes for pace also carries over to appearance–ditch the concerns about how you appear to others. Many runners are working through the same insecurities, and they sure aren’t worried about how you look. When a runner passes by on the street, others are far more likely to be impressed with their dedication and fitness rather than scrutinizing their style or body. Learn from Vinson and embrace your running body, whatever it looks like.

This Mom Has Maintained a 9.5-Year Run Streak

“I believe running keeps you healthy and strong, but it also shows you how much your body can do, and how hard it can work. ”

In 1995, when I started dating my husband, I began running with him. He was on the cross-country and track teams at Virginia Tech. He taught me about shoes, distance, and pacing, and we still have running dates when we want to talk and catch up. I simply loved the progress and the results I could get with running, and how I could challenge myself in different ways. More importantly, I liked how strong and accomplished I felt after running. There is no sweat like a sweat from a good run—it feels cleansing. 

In the beginning, I didn’t think of myself as a “runner,” but more as someone who ran as a form of exercise. I remember being so scared lining up for my first 5K in 1995 in Charlottesville, Virginia. After that race, I gradually added more distance and signed up for my first full marathon, The Marine Corps Marathon in 1999. I am now in the Marine Corps Runners Club, which you can enter if you run the marathon at least five times.

Some of my most memorable runs have not been races, though. On one of my first dates with my husband (while in college) we went on a run and I ended up running for one whole hour–which, at the time, was my longest run. I felt so proud of that milestone. 

Today, some of my favorite runs are my Saturday morning long runs with my neighborhood mom friends, and anytime my sister and I get to run together is the best, because we live in different places. 

My love for running has led me to a nine-and-a-half-year run streak, which means I run at least two miles continuously every day. 

I started my run streak on Sunday May 4, 2014. I went out for a run and felt really good, so the next day I ran again. I knew I wanted to make a commitment to my health and my family, to take that time for myself, and to just do something challenging. I decided to run every day for the rest of the summer. When I did that, I told myself I would run until the end of the year. Then, of course, once that passed I kept going to make it a full year. 

After one year, I decided to see how far this journey could take me. I fully invested in it, and I realized the more I gave running, the more it gave me. Now I can’t imagine life without my run streak.

Since I started running, I have completed several marathons, half marathons, and a few ultramarathons. I like competing and pushing hard in some races, but I also like running a race for the enjoyment of the sport, and to run hard enough so I am still having fun but am also able to be a mom after the race.

Having races on the calendar is a great way to keep myself accountable each day. I love the process and training—the long runs, the hot runs, running alone, running with friends, running in the rain, and the runs when you don’t have the motivation to run. The races for me are the icing on the cake and the celebration that I get to move my body and be around other people who like to do the same.

For me, running is non-negotiable—it’s like brushing my teeth. Luckily it helps to have such a supportive family who knows this and who understands that running makes me better at all my roles in life. I have more energy, patience, and more to give if I run. 

Staying healthy and injury-free is important for my run streak. I do a lot of my runs at an easy pace, especially if I am focused on marathon training or running more distance. I also believe in cross training—having your body move in different planes and training different muscles is so important, since running is a forward-only motion. I love lifting weights, swimming, and taking classes at the gym. Since college, I have done the same 15- to 20-minute stretch routine everyday. 

Eighty percent of my runs are at an easy to moderate pace. During a typical week, I like to include one long run, one mid-long run, and one tempo run or one speed session per week. If I can, I like to incorporate a STRIDE Fitness class (the boutique fitness center where I coach) because you can get a great running workout, with loud music, and a super supportive atmosphere. Today, I run 60 to 80 miles a week. 

Running has gotten me through many highs and lows of my life, from meeting my husband to challenging myself in ways harder than I ever thought possible. 

Lastly, I believe running keeps you healthy and strong, but it also shows you how much your body can do, and how hard it can work. I also appreciate the routine and consistency of running—it provides me a daily reset and almost like an internal shift to help me be a better person. I am so thankful for every run!

These three tips have helped make my running journey a success:

1. Start small and be consistent

It does not take much to start running. The hard part is the consistency and determination to keep going back. You don’t have to complete a run streak, but you do need to be consistent. Start small but challenge yourself. Aim to go out for 10 to 12 minutes a day for five days in a row. You could run all of it or do a walk/run. Gradually add time. It’s easy to say I will go run tomorrow, but do it today. A little tough love is required but it’s so worth it!

2. Find comfort in being uncomfortable

Our modernized lives are based around being comfortable at all times. Being uncomfortable is not pleasant, but I think it’s essential for running and life success. When you are tired in a long run or hurting in that interval, settle in, smile, breathe, and relax. Find your groove and your comfort there. Your body can handle it, but you need to train your mind and attitude because that part wants to quit. The more often you experience discomfort the better adapted you get to facing the hard things during a run or race or your life.

3. Ditch the technology and just run

Forget the Garmin or the GPS. Do some runs where you are going on effort only. Find the joy, take in the sights, have a long conversation, listen to a podcast. Don’t get caught up in your pace or your mile splits. Take a moment and remember why you are a runner, and why you love it so. This is especially true when running in Texas humidity! 

Liz’s Must-Have Gear 

→Balega Socks: Good socks are essential for running so I think it’s important to invest and spend a little more money on them! I love these because they are moisture-wicking and provide the best blend of cushion/compression

→Goodr Sunglasses: I love Goodr sunglasses! They are light and they don’t slip when you are sweating. They also offer cute styles for wearing at the pool or walking the dog. Also, they are a good price so you can get several pairs! 

All About the 4x4x48 Challenge That’s Like an Ultra But With a Plot Twist

It’s like an ultra, just with a plot twist.There’s something tempting and motivating about having a distinct finish line on the horizon. Runners love a good goal to work toward—and a good challenge that helps them get there.

That’s likely why a growing number of programs, training techniques, and events draw in new and seasoned runners who seek adventure. These trendy programs include Jennifer Aniston’s 15x15x15 workout (15 minutes on a stationary bike, elliptical, then treadmill), the 75 Hard challenge, Ironman competitions, and coast-to-coast ultramarathons. One of the latest to enter the workout chat is exploding on social media: the 4x4x48 challenge. So, we tapped two running experts to catch us up about the pros and cons of 4x4x48, then asked them for a safer, more sustainable way to try it if you’re not quite ready to go all in.

What the 4x4x48 Challenge Is All About

During the COVID-19 pandemic David Goggins, a retired Navy Seal, ultrarunner, endurance athlete, and public speaker came up with the 4x4x48 challenge. As he witnessed races being canceled around the world, Goggins wanted to offer an alternative endurance “event” that individuals could dare themselves to conquer outside of the classic race environment. 

To complete a “4x4x48 Goggins Challenge,” which will earn you a T-shirt if you take part in the official program during Goggins’ announced dates (it’s currently on hold, according to his website), athletes must: 

Run 4 miles 

Repeat every 4 hours

Continue this pattern for 48 hours

All in, a 4x4x48 challenge calls for running 48 miles in 48 hours. For those who aren’t runners, Goggins suggests swapping in another form of cardio (such as swim, bike, or row, for example) for 45 to 60 minutes every four hours.

For some runners, four miles feels like an easy shake-out or a warmup. For others, that’s the longest they’ve ever tackled. Regardless of how much or how often you run, there are some important factors to consider before deciding to attempt a 4x4x48.

The Benefits of the 4x4x48 Challenge

Challenging yourself with high-intensity workouts can be beneficial as part of a well-rounded training program, which should include sufficient rest, recovery, and exercise variety, says Nicole Thompson, ACE-CPT, a San Diego, California-based personal trainer, health coach, group fitness instructor, and medical exercise specialist.

The 4x4x48 challenge is certainly high-intensity and high-frequency. Thompson says that the potential pros for a 4x4x48 challenge include:

Mental Toughness

Successfully completing a task this tough “requires mental strength, discipline, and determination, which can enhance your mental resilience and willpower,” she explains.

Increased Calorie Burn

Running for extended periods at regular intervals can result in significant calorie expenditure. A 150-pound runner can expect to burn around 450 calories during each four-mile stint at a 10-minute-per-mile pace. Over the course of the entire 4x4x48 challenge, this tallies up to 5,400 calories. This is nearly double the 2,900 or so the same person would burn during a four-hour marathon.

Possible Improved Cardiovascular Fitness

“This intense running schedule will challenge your cardiovascular system, which could improve endurance and aerobic capacity,” Thompson says. Although adaptations and improvement typically occur over the course of weeks and months with consistent training—rather than in a mere two days—participants may notice some improvements in cardiovascular capacity after they recover.

Practice in Time Management

Sticking to a strict schedule requires excellent time management skills (and likely, a trustworthy alarm), which can be beneficial in other areas of life, such as work or school.

The Drawbacks of the 4x4x48 Challenge

It’s vital to keep safety top of mind and avoid pushing yourself beyond your limits, Thompson advises, which would only set back your fitness journey—not progress it.

“Honestly, for most runners, the 4x4x48 challenge will have more cons than pros,” believes Erin Beck, NASM-CPT, an Orange County, California-based director of training and experience for STRIDE Fitness. “The structure doesn’t allow your body proper recovery and it requires a high mileage count that the average athlete won’t be ready for.”

According to Thompson, the following are possible drawbacks of the 4x4x48 challenge:

Overtraining and Injury Risk

“The risk of overtraining is high due to the intensity and frequency of the runs, which can lead to fatigue, muscle strains, or other injuries,” Thompson says.Sleep Disruption

The frequent runs will very likely disturb your usual sleep schedule (unless you normally get less than four hours, which we don’t recommend). In turn, this can affect recovery and overall performance.

Lack of Recovery Time

With only four hours between runs, your body may not have sufficient time to bounce back, increasing the risk of injury and burnout.

Nutritional Challenges

Remember that calorie count we mentioned? Eating and hydrating enough during the 48 hours can be difficult, and inadequate fueling may lead to performance issues or some serious health-harming ripple effects, such as dehydration or forcing your body to use muscle mass rather than energy from the food you eat to power your run. (Don’t miss our complete guide to what happens when runners don’t eat enough.) 

“This is an extreme and highly demanding physical challenge,” Thompson says. If you do a 4x4x48 challenge, “it’s not recommended to do this type of run frequently or on a regular basis. Always prioritize your overall health and well-being by consulting with a qualified coach or trainer to ensure the challenge aligns with your fitness goals and capabilities.”

And be sure to run this challenge—or any endurance event—by your doctor to get their thumbs up to ensure it’s a wise choice for your fitness level and overall health, Thompson adds.

Why Sleep Is Such a Limiting Factor in 4x4x48

Sleep is essential not only for optimal performance and recovery, but also for overall health and longevity. A 4x4x48 challenge makes it really tough to get the recommended seven to nine hours of sleep, and the snooze time participants do get is interrupted and fairly likely to be low-quality. 

“While doing this type of intense running challenge for two days may not have a long-term impact on overall health and recovery, it can lead to acute sleep deprivation, which can have immediate effects,” Thompson says.

Thompson explains that in just 48 hours, sleep deprivation can:

Lead to decreased focus, attention and memory; essentially impairing cognitive function

Compromise coordination and reaction times, increasing the risk of accidents or injuries during the runs

Raise cortisol levels, affecting the body's ability to handle stress and recover properly

Weaken the immune system, making you more susceptible to illnesses

Increase irritability and mood swings, while decreasing emotional resilience (basically, making you not-so-pleasant to be around)

For those who opt into the 4x4x48 challenge, it’s essential to prioritize R&R as much as possible during the breaks between runs. 

“Even brief naps and dedicated periods of rest can be beneficial for recovery,” Thompson says. “Then once the challenge is complete, be sure to allow yourself enough time to catch up on sleep and give your body the chance to fully recover.”

Our bodies have a magical way of slowly getting back on track after a night or two of less-than-stellar sleep, Beck says. That said, it’s crucial to not over-tax your system—and carve out time for an extra hour or two of sleep each night—until your body has time to bounce back from the daunting physical (and mental) demands of something like 4x4x48.

A Better Way to Try the 4x4x48 Challenge

For most people, it would be best to avoid attempting this type of run more than once, if at all, Thompson says. Or stick to once or twice per year, max. And exercise caution if you do decide to do it, stopping if you feel aches or pains and prioritizing that recovery.

“It’s more practical and beneficial to focus on a well-rounded and sustainable training program that includes a mix of running, cross-training, rest days, and proper recovery,” Thompson adds.

If you’re really craving a challenge, ante up and give one of these Beck- and Thompson-designed modifications a shot:

→ Beginner: Run 4 miles per day, 4 days per week for 48 weeks. “Over the course of a year, this will help you safely increase your stamina, burn calories, tone your entire body, rack up the miles and support your heart health,” Beck says.

→ Intermediate: Run 4 miles every 12 hours for 48 hours.

→ Advanced: Run 4 miles every 8 hours for 48 hours. 

Both of these latter options will allow for a nearly-full night of sleep, plus more recovery time between runs. 

Regardless of which path you choose, if you decide to try some form of 4x4x48 challenge, “pay close attention to how your body responds to the challenge. If you feel excessively fatigued, experience persistent pain or notice signs of overtraining, consider cutting back or stopping the challenge,” Thompson says. And if you finished the challenge, make sure to take the next few days off from exercise. 

The Bottom Line on 4x4x48

The 4x4x48 challenge is an endurance running event that requires zero qualifier, entry fee or specialized course. It might appeal to the ultramarathoner who’s looking to rack up mileage in a new manner. But running 4 miles every 4 hours for 48 hours is very demanding on the body and brain, so proceed with caution and train your way up to that mileage, rather than just jumping right into it. 

It’s also wise to take time to reflect on why you’re feeling called to try the 4x4x48 challenge, if you are. Will running in this way get you closer to your health and fitness goals? Or is seeing pals and athletes on social media creating some FOMO?

“Ask yourself: ‘Is this 4x4x48 something I can do to stay fit for the rest of your life? And is it a healthy approach to fitness for you?’ Your journey has to be sustainable to be successful,” Beck says.

Always Up for a Challenging Adventure, Alexi Pappas is Running The Leadville 100

Alexi Pappas is a busy woman. She’s equally glamorous and raw. She’s perfectly grounded and living in a fantasy. As an Olympian, filmmaker, writer, and speaker, she’s rarely in one place for very long. And the Leadville Trail 100 race was very much not on her radar even two months ago. But then she got an email.

“My manager sent me a message in June saying, ‘Just got word that Coros has an entry for Leadville,’” she recalls. “‘Let’s discuss this week and if it makes sense to run. I think it would be fun and epic, but let’s do whatever feels best and right to you.’”

For the 32-year-old Pappas, it feels like there are two kinds of goals to shoot for—the ones you set for yourself that feel like they were born with you. And then the ones that take you completely by surprise. Leadville is the latter.

In the 2016 Rio Olympic Games, Pappas set a national record in the 10,000 meters, representing Greece. After being an All-American collegiate runner for Dartmouth and Oregon, her long-time Olympic dream came true, and it opened all kinds of doors for her. It also allowed her to have the freedom to explore those unexpected opportunities.

“I feel like there’s a period of time in your life as an athlete where you chase goals that you have for yourself. Maybe you have an Olympic dream. Maybe you want to run a fast mile. Then there’s a time when you can begin to embrace things that the universe brings to you, and not the ones you necessarily had in mind for yourself.”

She’s Still Immersed in Running

Pappas is a legit runner, having run that Olympic 10K at 5:05 mile pace and also clocking a 2:34 marathon in 2020. Although she’s backed away from competitive track and road racing, she’s still immersed in the sport in numerous ways. She ran the 2022 New York City Marathon in a custom bedazzled costume and paced Diplo, aka renowned DJ and music producer Thomas Wesley Pentz, through the 2023 Los Angeles Marathon in March.

Although she’s recently made a foray into trail running, Pappas, who lives near sea level in Alameda, California, admits that she’s less than perfectly prepared going into the Leadville 100. The out-and-back race, which begins at 4 A.M. on August 19 and has a 30-hour cutoff time, is situated between 9,200 and 12,500 feet above sea level.

“It’s a big honor [to be given entry into the race]. And it’s one I take seriously, but also I’m not in peak condition for this race. So I’ve been thinking a lot about it as a kind of mysterious unknown. What might happen? What might be possible? I do believe in myself.”

Pappas’ longest race to date is the Hoka Bandera Endurance Trail 100K, which she did in January. “For that event I entered the day before,” she admits. “So I didn’t have a crew. I didn’t even have a headlamp. I used my cell phone light.” Although she fared pretty well (finishing 12th in 12:08), Pappas learned that ultra events are more about solo adventure, with lots of other people solo-adventuring at the same time. Different from running in the pack on a track, where the whole point is to stay with the group.

And this time around Pappas will have a pacer, Michael Mitchell, and a crew to help her through aid stations and with motivation. “I feel like Michael is the right balance of personality and experience,” she says. “And my best friend since we were two-years-old will be there to crew, so I’ll have lots to look forward to. I figure we’ll make an event of it.”

Mitchell, accomplished On Running trail athlete and TikTok personality, is stoked to be part of Pappas’ race. “I am very excited to help Alexi attempt this incredible feat,” he says. “The Leadville 100 holds a special place in my heart as it was the first ultramarathon I ran.”

Mitchell’s experience in the race in 2021 solidified his love for the ultramarathon atmosphere and community. “I’m a fan of Alexi and all that she represents,” he adds. “Not only do I think she will be able to finish the race, but I know it will inspire her to continue her successes in the running world and beyond.”

Jumping at New Opportunities

Even though Pappas doesn’t feel perfectly prepared for what she’s about to embark on, that’s part of the fun. “I just don’t think this opportunity will happen for me again,” she says. “There are some opportunities that feel like you’ll be able to have them a million times. But this isn’t one of those. This is more like the Olympics. I have friends who said that about the Olympics—that they’d do it next time—and then their sport was taken out of the Olympics.”

Sometimes you have to jump at the chance, even when the thing you’re jumping at is 100 miles in the high alpine of Colorado.

Pappas lost her mother when she was just 4-years-old, and has a friend who has also lost a parent. “My friend told me that our parents would do anything to be in nature for one more day, and he suggested I think about that when [the race] feels long. To have gratitude for simply being alive in the beautiful outdoors, moving about nature, moving from one loving friend and food stop to the next, with plenty of trees in between.”

As soon as Pappas finishes Leadville, she’ll be onto the next thing, but she’s going to enjoy the journey as much as possible.

“I have a new book coming out two days after race day,” she says. “So I’ll come home and not be able to walk and just do the book release as well as I can.”

The book, Bravey, is an updated version of her 2021 New York Times best-selling memoir that’s been adapted  especially toward young readers. She talks about unique experiences, like making her Olympic debut as a distance runner, but also common stresses like learning about compassion, forgiveness, and loss.

What to do the week before a half marathon

The week before a half marathon can make or break one’s performance. Months of training can be wasted by trying to fit in one last workout. On the other hand, resting too much in the week before a half marathon (or even the week before a 5k) can leave one feeling flat and low-energy on race day. 

Tapering is a training microcycle that usually takes place the week before a key event, such as a half marathon or a 5k. Longer events like marathons or ultramarathons require longer tapers. Tapering for an event is one of the most complicated and mysterious aspects of athletic performance. 

Learn the seven most common tapering mistakes people make the week before a half marathon. Follow the training plan for the week before the race to arrive fresh, fit and fast at the start line!

AVOID THE 7 MOST COMMON TAPERING MISTAKES THE WEEK BEFORE A HALF MARATHON

Tapering for a half marathon the week before is easy to mess up. Don’t make these seven mistakes!

1. TRAINING TOO MUCH BEFORE THE RACE

Many amateur runners think it is good to train hard right up until the race, particularly in the last few weeks. But these efforts turn out to be counterproductive. Standing at the start feeling tired is a recipe for disaster. 

Instead, decrease total training volume by 30-50% in the week before a half marathon, but not the number of intensity sessions. For example, if the total distance ran two-weeks before the event was 50 km, the total distance should be no more than 35 – 25 km in the final week before the event.

Intensity should not drastically decrease despite overall distance dropping. For example, if a training plan usually calls for two days of intensity per week, still perform those two days of intense training during the final week before the event. 

Reduce the number of intervals in a session by 20% of what they were in the last hard week of training. Even though overall running distance decreases, intensity may actually increase relative to the amount of total distance.

The bottom line: a good taper focuses on quality, not quantity. Do short and fast runs; decrease overall training distance by cutting back on endurance run distance.

A good half marathon training plan will have a built-in taper. Check out this FREE half marathon training plan pdf for a good example. Premium adidas Running members also receive exclusive access to customizable training plans from 5k – marathon.

2. NOT WORKING OUT AT ALL

Tapering and reducing training volumes does not mean you should just put your feet up and stop working out. The tricky part about tapering is not to lose the fitness and pace endurance you have built up. The best way to avoid this is by reducing your mileage and focusing on short and intense workout sessions.

In the last week, it is important to get one more hard workout in four or five days before the race. This is designed to give your muscles one last training stimulus and to prepare your body for the demands of the upcoming race.

Retaining intensity while decreasing training volume in the week before a half marathon has been shown to be an effective tapering strategy for most athletes.

3. STRENGTH TRAINING AND UNFAMILIAR EXERCISES

In the week before a half marathon avoid strength training and unfamiliar exercises. Fatigued and/or sore muscles can quickly endanger performance. Of course, continue to do stretching and mobilization exercises if they have been a regular part of training.

One exercise that could be beneficial in the week before a half marathon is a meditation exercise. Often, athletes develop performance anxiety due to the upcoming event and the abundance of energy (if they are tapering correctly). Meditation can help the mind prepare for the demands ahead of it. 

Try the guided meditation below by professional ultramarathoner Timothy Olson:

4. CHANGING EQUIPMENT THE WEEK BEFORE AN EVENT

Never change any equipment the week before a key race! This ranges from running shoes to sports nutrition and diet. New running shoes can cause an injury that robs one of even starting a half marathon. Sports nutrition can lead to cramps or GI issues that ruin a race.

5. POOR DIET AND ALCOHOL CONSUMPTION

Letting diet slip the week before a big event is tempting. The body is busy replenishing glycogen stores, appetite is high, but total calorie expenditure should have decreased. This can lead one to give in to sugar cravings, especially if one is nervous about the upcoming event. 

Now is more important than ever to eat like an athlete. Give the body the nutrients it needs to freshen up before putting in an amazing performance. Here are the nine best foods for runners. Don’t skimp on carbs the two days before the event, and use this carb calculator.

Having an extra drink or two might feel good and promote relaxation; however, it can also lead to poor sleep and dehydration. If maximal performance is on the line, skip the nightcap in the week before a half marathon.

6. NOT SLEEPING ENOUGH

Sleep is crucial throughout all training phases, but especially in the week before a half marathon. If one has been training hard, the body needs sleep to rebuild and regenerate. 

Race nerves can prevent athletes from getting quality sleep in the lead-up to an important event. Here are some practical tips to get fantastic sleep during this crucial week:

Go to bed an hour earlier than usual

Wake up an hour later than usual

Take a nap during the day

Meditate instead of lying in bed awake if having trouble sleeping

If sleep doesn’t come (especially the night before the event), just keep eyes closed and focus on breathing

Don’t stress about not sleeping enough (this will cause sleep issues itself)

7. CATCHING UP ON LIFE

Training for an event sometimes means putting other life factors aside for a time. Weeding the garden, helping kids with homework, cooking dinner or finishing a big project at work all take energy. It can be tempting to finally tackle those life factors that have been put off during training since tapering means less time spent training.

Don’t think of tapering as less time training, but more time for recovering. Because recovering is training too, all those projects can wait one more week. Don’t feel guilty about putting the feet up on the sofa or sneaking off for a nap. Ask partners for continued understanding for one more week and assure them their understanding will mean a lot.

TAPERING PLANS FOR COMMON DISTANCES

Tapering is highly individual. Keep notes about how tapering for various events goes to find the ideal tapering strategy. The following half marathon tapering training plan is an excellent place to start to find one’s perfect tapering strategy. It is built for a race that takes place on Sunday. For a Saturday event, shift all the workouts to the left by one day (e.g., recover on the Sunday before the race, then do the slow long-distance run on Monday instead of Tuesday as shown).

Feeling out of shape? Maybe you should run up and down a mountain three times.

It’s a perfectly normal question to ask someone, I just wasn’t the right person to ask. I had been chugging up the trail at about mile 22 or so of the race, trying to push myself but also pace myself, and in my own head because I’d only seen three or four people in the last 45 minutes or so. The guy was hiking downhill, getting out before the Saturday heat really warmed things up, and I had made a little room as I passed him hiking the other direction, trying to get up Tiger Mountain for the last time. We’d said hello, and then he asked,

“How far to the Section Line Trail?”

I rounded the switchback and confidently said, “Oh, I don’t know,” and he seemed a little surprised that I didn’t know, pausing for a second with a somewhat quizzical look on his face. So I added, “This is my first time here,” hoping that would help him understand. It was true, kind of. If I’d felt like I had more time to stop and chat, I might have added a few more bits of information:

> I am participating in an ultramarathon trail race called the Tiger Claw 50K > I have never set foot on this mountain before today, May 13th, 2023 > This is my third trip to the summit of West Tiger #2, and finally, > Hey man, I’m just following these pink flags till I see people with pitchers of electrolyte drink and trays of Oreos standing under an EZ-up at the top. I’m not paying attention to the trail names, the distances, or the intersections, I’m barely looking at the scenery. My goals today are:

a) Survive this race despite the 88-degree temperature and 70 percent humidity and b) Produce urine that isn’t the color of a No Passing Zone sign by midnight tonight

I hope that man found his way and is not still out there looking for the Section Line Trail.

Another question someone asked me, the day before the Tiger Claw: “Why did you pick that race? Isn’t it just kind of a local thing?”

I got really out of shape in 2022—spinal disc injury, new baby, sleep deprivation from helping take care of a new baby, and another back/hip injury. I was starting to wonder if at 43, I was hitting some sort of downhill slope in life. I turned 44 this winter, and was determined. Not to return to any sort of athletic glory, no, but to avoid going to the emergency room again after herniating a disc while picking up a dog because I sit on my ass 40 hours a week, and inside my regular-sized middle-aged man body is a smaller man who loves to eat emotionally and is also super fucking lazy.

So I started looking on UltraSignup for 2023 races near western Montana, and thought

Three summits of West Tiger #2 (elevation 2,757 feet), returning to the High Point Trailhead (elevation 527) each time. For a total of “nearly 9,000 feet of elevation gain,” per the Tiger Claw website. If you are looking for a fast, flat race to help you get your PR for the 50K distance, the Tiger Claw is not it.

This, I was afraid, would call for drastic measures: I was going to have to learn to do something I have always been terrible at doing: drink a responsible amount of fluids. This was almost too much to ask, I thought. Maybe I should bail. DNS: Did Not Start. Reason: Not good at drinking water.

The White Loop was the steepest. Ethan’s final email to participants the previous day had said the Pink Loop would stay in the shade into the afternoon. I had decided to go White (steepest, least fun) first, Yellow (longest, most meandering) second, and Pink (afternoon shade). I chugged down a 17-ounce water bottle in the final minutes before the start and stuffed it in my vest.

The first 4.6 miles wound around in the forest with a couple ups and downs, gradually climbing a few hundred feet to get us to the lower aid station, where we’d split up into our respective loops and go on our way. I had put a small drop bag at the lower aid station, as we’d all return here after each of our three ascents and descents of West Tiger 2. I packed my drop mag pretty minimally because after I finished my final lap, I planned to stuff whatever was left of it into my vest for the final three miles to the finish line, so I didn’t have to drive back to get it after the race.

I filled one water bottle at the aid station and ran on, splitting off to do the White Loop, 2.8 miles, 2,800 feet of climbing to the upper aid station/turnaround. I had no ambitions to do a fast first lap, but ran some of the less-steep sections and hiked the rest. Less than a mile into the White Loop, I was alone in the forest, so I pulled over to pee. Just as I was finishing, Krissy Moehl, who is a very famous ultrarunner, hiked past a few feet away, which is sort of an awkward moment to introduce yourself, but I did it anyway, because we have a mutual friend, and then we ended up hiking together for the rest of the ascent. This is not to say that I am as fast as a person who won the UTMB in 2003 and 2009; more like Krissy was not in a hurry on the race course.

With a couple other guys, we jogged a few short sections of the trail, but mostly hiked at a good clip to the upper aid station, arriving at about 1 hour and 45 minutes. I got my water bottles refilled and started heading down. The top of West Tiger 2 had been logged a few years back, and the good news was we could see Mt. Rainier, Mt. Baker, the buildings of downtown Seattle, and the Puget Sound. The bad news was there was no shade at the top, and it was already sunny and warm at 8:45 a.m.

The 2.2-mile route back down to the lower aid station, which we’d all do a total of three times during the race, was steep and technical for about a half-mile, and then just steep. I made myself drink two 17-ounce bottles of fluid as I ran downhill, and made a mental note to do this each time I ran the descent. I had drunk two bottles on the way up, and my shirt was completely drenched in sweat, front and back, by the time we hit the summit.

At the lower aid station, I grabbed my drop bag, stuffed a couple packages of Clif Bloks into my sweat-soaked vest, filled up three water bottles, and started jogging back up the trail, looking for the turnoff for the Yellow Loop—5.5 miles, 3,000 feet of elevation gain.

The Tiger Claw is sort of a multiple-loop race, in that you run multiple loops, and pass through the same checkpoint (the lower aid station) at the end of each loop—but that checkpoint is still three miles from where you parked your car at the start/finish, so maybe it’s less tempting. (you could call someone and ask them to pick you up at the aid station, though, since it’s about 150 feet from a parking lot that’s only a mile from I-90)

But I was definitely not thinking, “Man, I hate loops, I can’t believe I have to come back to this aid station two more times”—I was thinking, “Jesus it’s hot already.”

I was alone for most of the loop, running when possible, hiking the steeper parts, and chugging water and Skratch electrolyte drink. About two-thirds of the way up, Krissy Moehl passed me, and we chatted for a few minutes. Through the forest, I had been forcing myself to chug water—three 17-ounce bottles by the time I got to the top of the climb. Mileage-wise, I was past the halfway mark by my second summit of West Tiger 2, and had drunk 7 bottles of liquid, or about 119 ounces.

With only the Pink Loop to go, I only had 2,700 feet of elevation gain to climb. I could feel a slight dehydration headache forming, but maybe if I kept forcing water down I’d be able to keep it at bay. At the Upper Aid Station, I refilled two bottles and drank both of them as I navigated the downhill.

If you look a map of the course with all three loops on a map, you could see why they called it the Tiger Claw:

A solid mile and a half from the upper aid station, I started to hear a dog howling. Or some animal. I kept plugging away, slowly passing a couple other runners, every once in a while scanning the trees above my head for the top of the ridge, the end of my final climb. Eventually, I ran out of trees, hitting the north edge where the trees had been clear cut. I went from hints of sun to full-blast afternoon white heat as I chugged up the trail, finally seeing the howling dog, which turned out to not be a dog at all, just a really psyched volunteer wooing so loudly and so often that I thought there was no chance he’d have his voice tomorrow. I thanked him and walked to the aid station, got my water bottles refilled, grabbed a handful of potato chips and a couple Oreos, and headed down.

On each of my three descents of the trails to the lower aid station, I was elated to not be climbing. I was also reminded that there was, also today, a race called the Tiger Claw Double, a 50-mile version of this same race I was doing, but with THREE EXTRA LAPS to the summit of West Tiger 2. As I ran downhill, I’d pass by a 50-mile racer heading uphill, and I’d say something like “Good job,” but what I was thinking was, “Look, I am a person of questionable judgment and intelligence, who is spending their Saturday doing a steep-ass 50K race with almost 9,000 feet of climbing in 88-degree heat and 70 percent humidity, but you, Runner, are a FUCKING MANIAC. I salute you. Also I’m really glad I didn’t sign up for that race instead.”

At this point, midway through my final descent, the hot spots on the instep sides of my big toes had turned into full-on blisters, and my toenails were sick of the cumulative effects of being pushed backwards by my shoes every one of the thousands of downhill steps so far.

My strides had shortened, and I wasn’t grunting or wincing with pain every step, but I definitely wasn’t smiling. I glanced down at my watch to check my pace, just out of curiosity: 12-minute miles. I was pretty ready to be done.

I hit the lower aid station, grabbed my drop bag, shoved it into the back pocket of my vest, and started jogging down the road in full sun. Every piece of fabric on my body was soaked through with sweat, including the inside of my vest and the outsides of my shoes.

The route meandered through a short section of forest, and the final three-quarters of a mile was a wide, paved, shaded multi-use path. I started running faster, because on flat ground, my blisters didn’t hurt, and I was ready to get it over with. And I think I remembered them saying something about pizza at the finish line.

I jogged under the finish arch, gave Ethan a very soggy, gross hug, took my finisher medal, and felt the relief of No More Exercising Today slowly roll over me. Mark Griffith, who had been out on the course taking photos all day and working as hard as the racers, directed me to the pizza and cold beverages, and I asked him if he was able to take care of himself at all in the heat. He said he eventually was able to rehydrate at the upper aid station, but at one point, the sweat was just rolling down his head into his eyes. “My eyebrows stopped working,” he said. And I thought, Same, man. I had drunk approximately 225 ounces of water and Skratch electrolyte drink in 7 hours and 39 minutes, and I still felt like a piece of beef jerky that had been left out in the sun for a week.

It had been hot, for sure, but I finished, and as I sat down with a can of sparkling water, it seemed like I had a good chance of surviving the day. I thought a little bit about my friend’s question as to how I decided to sign up for the Tiger Claw, since it was kind of a local race on a local mountain. I am not sure if I could draw a flow chart of how I, and maybe other runners too, decide to run whichever races we run. I don’t know, it sounded fun? It sounded not fun? I heard good things about it? It was close to where I live, or close to some place I wanted to travel to, or it was flat, or it was steep, or whatever.

As far as I know, ultramarathon races basically work like this:

I had assumed that Ethan and Kim could put on a pretty good race because they do other things well, and I am not in the business of reviewing races, but I have to say, I was right. It was fun. Although parts of it were not fun.

Fortunately, there’s plenty of steep terrain very close to where I live. Unfortunately, lots of that steep terrain was still covered in snow and ice until the first week of April. But, I have microspikes, and enough of it melted out in time for me to get in some steep uphills. I did laps on Mt. Sentinel, sort of our local Tiger Mountain, with a ~2,000-foot climb via several different trails. At one point, I wondered: “Am I spending too much time on really steep terrain? What if the course is more gradual, or rolling?”

(Answer below)

I honestly hadn’t given it any thought until he asked. I had just focused on the big numbers: 31 miles, 8,000-something feet of elevation gain. But now I was thinking about it. And it did sound kind of nice to run the loops in whatever order they would be least crowded. But how would I know?

Study finds blade runners do not have a competitive advantage

Are prosthetic, “man-made” limbs more efficient or powerful than biological legs? This has been debated in track and field circles for years, but recent research suggests what amputee runners have known all along–they aren’t. At least, not over 400 metres.

A recent study from the University of Colorado at Boulder found that blade runners, including the world’s fastest 400-metre sprinter, Blake Leeper of Tennessee, have no competitive advantage over non-amputee runners. Instead, they likely have a significant disadvantage.Prosthetic limbs, particularly those designed for athletic performance, have come a long way since Terry Fox made his inspiring, yet at times painful-looking, journey across Canada.

In the last decade, we’ve seen amputee runners run ultramarathons and set Guinness World Records, and many of us recall Oscar Pistorius, the double-amputee blade runner from South Africa who became the first to win a non-disabled medal at the 2011 World Track and Field Championships (he won silver in the 400m). Pistorius was later convicted of murder in the death of his girlfriend, Reeva Steenkamp, and remains in prison today.

Back in 2011, Pistorius had to take legal action against the IAAF (now World Athletics) to allow him to compete in the World Championships, since the governing body of track and field claimed his prosthetic limbs gave him an advantage over his competitors.

Leeper, who is also a double-amputee and the fastest blade runner over the 400m distance today, has faced similar rejection. He was ruled ineligible to compete at the 2020 Tokyo Olympic Games due to the perception that his “blades” gave him an unfair advantage.

The study

As it turns out, two legs do appear to be better than none, despite the incredible technology behind today’s prosthetic limbs. The study, published in the journal Royal Society Open Science, collected performance data from Leeper, Pistorius and six other bilateral amputee sprinters and compared that to the best non-amputee sprinters in the world across five performance metricLeeper also visited the researchers’ lab for a series of tests to measure his acceleration out of the starting blocks, maximum speed along straightaways and around curves, velocity at aerobic capacity and sprint endurance (all-out effort). This information was also compared to available data from elite non-amputee runners. 

The research found that runners using prostheses were 40 per cent slower out of the starting blocks, had 19 per cent slower velocity at aerobic capacity and were one to three per cent slower around curves, compared to non-amputees.

“We found that no athlete with prosthetic legs has ever performed better than elite non-amputee athletes in lab-based experiments in any measure that relates to sprinting performance,” said first author Owen Beck. 

The researchers presented their preliminary findings to the Court of Arbitration for Sport in 2020 in a bid to get Leeper to an Olympic start line, but the athlete was yet again deemed ineligible–the court ruled that his prostheses made him too tall. (The same researchers had found in a previous study that height did not provide an advantage when it comes to maximum sprinting speed, but Leeper was still ruled ineligible.)

While their results didn’t help Leeper this time, the researchers hope their work will change the conversation to provide more opportunities for amputee runners.

“A lot of assumptions have been made about running prostheses and performance with no data to support them,” said senior author Alena Grabowski, associate professor of integrative physiology at CU Boulder. “I hope this will get people to really question rules being put into place that keep athletes with disabilities from competing even when they have shown with science that they can compete fairly.”

Five wins, a dislocated shoulder and the course record – Kilian Jornet at Hardrock 100

Kilian Jornet has dominated several races throughout his career and Hardrock 100 is one of the many where he has left a significant impression.

The Spaniard, widely regarded as mountain running’s GOAT (Greatest Of All Time), has triumphed five times at the iconic 102.5-mile race in the San Juan Mountains in Colorado, USA.

Jornet is the joint-most successful runner in Hardrock 100 history – which dates back to 1992 – alongside Karl Meltzer and Betsy Kalmeyer. He has won the race each time he has entered, with his first triumph coming in 2014.

Four-time Ultra-Trail du Mont-Blanc (UTMB) winner Jornet also holds the course record at Hardrock 100, completing the clockwise route in 21:36:24 last year.

Having been raised in the Spanish Pyrenees, Jornet has thrived at high-altitude races, and that ability has been apparent at Hardrock 100, which features a total elevation gain of 33,195ft and boasts a highest point of 4,048ft.

Instant impact

Jornet debuted at Hardrock 100 almost a decade ago, coming into the race off the back of wins at Zegama-Aizkorri and Marathon du Mont-Blanc in the two months prior.

He would lay down an instant marker as he romped to victory in a clockwise-record time of 22:41:00, finishing nearly two and a half hours clear of France’s Julien Chorier, the 2011 winner.

It was the first time a runner had managed sub-23 hours at Hardrock 100, with USA’s Kyle Skaggs having recorded the previous best of 23:23:10 in 2008.

The next year, Jornet claimed victory again – this time more than two hours ahead of USA’s Mike Foote – eclipsing the counter-clockwise course record on that occasion. He clocked 23:28:00, shaving just under an hour off Frenchman Sebastien Chaigneau’s 2013 effort.

He made it three in a row in 2016, sharing the title with Jason Schlarb after an incredible duel with the American. Having worked together and battled for hours, the pair agreed to finish together, coming home in 22:58:28.

Dislocated shoulder

2017 would bring a fourth successive Hardrock 100 victory for Jornet, but it was far from straightforward as he took a fall and suffered a dislocated shoulder around 14 miles into the race.

He powered on regardless, popping his joint back into place before medics wrapped his damaged limb in a sling later on in the day.

Incredibly, despite being forced to use a single trekking pole and facing a vicious hail storm, Jornet clinched the win again as he finished in 24:32:20, 23 minutes clear of Foote.

Record obliterated

Jornet didn’t race at Hardrock 100 for five years after his four back-to-back victories, and France’s Francois D’Haene beat both his overall and counterclockwise records when he put up a staggering 21:45:50 in 2021.

But a sensational return came last year as Jornet improved the record further, finishing in 21:36:24 and overcoming second-place D’Haene by around 15 minutes.

Weird and wonderful

Jornet has often spoken of his affection for Hardrock 100, hailing its remarkable setting and quirky traditions, a trait shared with some of the world’s craziest ultramarathons.

To complete the event, runners are required to ‘kiss the Hardrock’, a picture of a ram’s head painted on a large block of stone mining debris – a nod to the origins of the race.

“Leaving a rock with a mountain goat painted on it, to run around the San Juan mountains with a bunch of other runners, aiming to get back to that rock to give it a kiss,” Jornet wrote in an Instagram post.

“Ultra running can be as weird as beautiful and I love it!”

The Rocky Mountains provide a stunning landscape for Hardrock 100, and Jornet, who is dedicated to environmental sustainability, has spoken of his affection for the area and the people who make the race possible.

“The wilderness and landscapes of San Juan Mountains are so breathtaking,” he added in another post. “I feel so fortunate to know this part of the world.

“The race is attractive because of its beautiful landscapes and the hardness of the challenge – high elevation, several times above 4,000m, the route often on steep narrow trails.

“What makes one want to come back it’s its community. The volunteers, the crewing and pacers, the people doing trail work, and the runners celebrating together the love for trail running and this mountains.”

Ashley Paulson wins Badwater 135, smashing her own course record

The defending women's champion chopped nearly two-and-a-half hours off last year's time to finish first overall.

Defending Badwater 135 women’s champion Ashley Paulson has smashed the women’s course record she set last year, chopping nearly two and a half hours off her 2022 time to finish first overall at this year’s race.

Paulson, of St. George, Utah, completed the course—an infamously hot and gruelling 135-mile (217-km) run through California’s Death Valley to Mount Whitney—in 21:44:35. In doing so she not only demolished the women’s record she set last year (24:09:34) but finished more than 20 minutes ahead of this year’s men’s champion, Simen Holvik of Norway (22:28:08). Temperatures during the race have been known to soar well above 100 F (37 C).

Placing second in the men’s category and third overall was last year’s winner,  Yoshihiko Ishikawa of Japan (23:52:29), who has two Badwater 135 victories under his belt. He was followed by fourth-place finisher and second-place women’s runner Sonia Ahuja of Thousand Oaks, Calif., who trailed Paulson by nearly two hours, finishing the course in 25:42:51. Rounding out the top five finishers was 2021 champion Harvey Lewis of Cincinnati, who completed his 12th Badwater 135 in 27:26:49, finishing third among the men. Rounding out the women’s podium was Maree Connor of Lambton, Australia (27:49:24).

Viktoria Brown, the only Canadian in the field of 100 runners, finished strong, running 30:11:52 to place fourth among women and claim 13th place overall. It’s been a stellar year for the Whitby, Ont., ultrarunner, who in March broke her own 48-hour Canadian record and 72-hour world record while competing at the GOMU (Global Organization of Multi-Day Ultramarathoners) six-day world championships in Policoro, Italy.

With her commanding victory this year, Paulson becomes the first woman to win back-to-back races at Badwater since Japan’s Sumie Inagaki won the event in 2011 and 2012.

Paulson’s win last year came amid some controversy.  In 2016, the professional runner and triathlete accepted a ruling from the United States Olympic Committee National Anti-Doping Policies (USADA) banning her from competition in triathlon events for six months, the result of an anti-doping rule violation. She had a positive result for ostarine, a selective androgen receptor modulator (SARM), during a random sampling.

Follow-up tests found ostarine in a contaminated supplement the athlete was taking. In an analysis of Paulson’s GPX files and other data, Derek Murphy, who runs the site marathoninvestigation.com, concluded that her Badwater data was clean and showed no evidence of cheating.

This year’s race, which started Tuesday at 8 p.m. PDT, and lasts 48 hours, marks the 46th running of the Badwater 135. Considered by many to be the world’s toughest foot race, the ultramarathon begins at 85 metres below sea level—the lowest elevation in North America—and takes runners up to 2,548m of altitude.

Courtney Dauwalter breaks record at Western States 100 by almost 80 minutes

Ultramarathon runner Courtney Dauwalter crushed the women’s course record at the Western States 100-mile race in California, taking more than an hour off the previous best time.

Dauwalter finished the Western States 100 – the world’s oldest 100-mile race – in 15 hours, 29 minutes and 34 seconds, almost 80 minutes faster than Ellie Greenwood’s record set in 2012. The race was first run in 1974.

“I just kept asking [my legs] to do one more mile for me and they kept responding, so I was very thankful for that,” Dauwalter told iRunFar about the last 20 miles of the race.

“I was definitely, though, deep in the pain cave and really focused on every single step, every single second.”

Cooler weather contributed to faster times at this year’s Western States 100, which started in the early hours of Saturday morning in Olympic Valley, California.

Snow covered much of the initial stages of the course before runners descended into a recently unshaded section scorched by last year’s Mosquito Fire.

After running with fellow American Katie Schide, Dauwalter started pulling away around the 30-mile mark, steadily eating away at Greenwood’s course record.

Covering 18,000 feet of climbing and almost 23,000 feet of descent across Californian trails, the race finishes on a high school running track in the city of Auburn in Placer County.

“I couldn’t believe when the track suddenly showed up and you make that turn, I was like: We did it! We’re here!” Dauwalter told iRunFar.

“Because that was the moment where I let myself actually believe that we had finished and we were about to be able to stop moving.”

Dauwalter, who is set to defend her title at the Hardrock 100 in Colorado in three weeks’ time, also won the Western States 100 in 2018, though her time this year was nearly two hours faster.

Most people’s idea of fun wouldn’t involve running for hours on end through brutal, undulating terrain – but ultra-marathon sensation Courtney Dauwalter is no ordinary person.

While an ultra-marathon is technically defined as any race longer than 26.2 miles, Dauwalter’s exploits tend to take place at distances far greater than that, usually between 100 to 250 miles. 

The 38-year-old’s list of achievements is almost interminable. Dauwalter, a four-time ‘Ultra Running Magazine Ultrarunner of the year,’ holds multiple course records for the obscenely long races around the US and abroad. 

Dauwalter’s breakout moment came at the Moab 240 – an annual 240-mile race in Utah. At the 2017 edition, shortly after making the decision to become a full-time ultra-runner, Dauwalter completed the course a scarcely believable 10 hours ahead of all other competitors – male and female.

The Transgrancanaria event on February 24 – Dauwalter’s most recent escapade - resulted in her 15th straight race win by gender dating back to March 2021, according to results database Ultrasignup. 

The Minnesota native completed the grueling 128km course (79.5 miles) – including over 7000 meters of elevation gain - around the Canary Island in a course record 14 hours 40 minutes: over 90 minutes ahead of her closest competitor.

There’s a Six-Day Ultramarathon Happening Inside a Speed Skating Rink

Runners have been logging miles around a 443-meter running track all week. Last year’s winner ran 437 miles. 

While summer racing heats up, some ultra athletes in Milwaukee are keeping on their layers as they race ’round the clock at the Six Days in the Dome ultramarathon. Held inside the Pettit National Ice Center, which houses two full-sized hockey rinks and a speed skating track nestled inside the 443-meter running track, the facility’s temperature is kept at a steady 55 degrees year-round.

That’s the point in this competition, which originated in 2014 at the Alaska Dome in Anchorage—where Joe Fejes broke the then American record for six days by running 580 miles. Eventually, the race relocated to Milwaukee for its second running in 2019. Whereas many ultra competitions feature rough terrain, brutal conditions, and require an “expect anything” mindset, the original race director, Steve Durbin, wanted to create an ultra race in a fully-controlled environment.

But just because the environment is carefully calibrated for racing success doesn’t mean the great distances require any less mettle than ultras that are contested in rugged outdoor settings. Ultramarathon running requires a great deal of planning—runners schedule their sleep, kit changes, showers, and fueling, and must stay on top of the unavoidable blisters, chafing, and other small aches and pains that can end their race if not tended to. 

“The thing about ultra-running, the finish is not a guarantee,” race co-director Mike Melton told UrbanMilwaukee.com. “That’s part of the challenge. How deep into yourself will you go? How deep into the pain cave can you handle? How can you manage the sleep deprivation, the miles you want to do? Everyone’s motivation is something different, something unique.”

As Saturday night looms, athletes are nearing the end of the nearly weeklong competition, which began on June 18. The stakes are high, as those who place in the top six will secure their place on the U.S. 24-Hour National Team. As of Wednesday afternoon, Romania’s Nicolae Buceanu and Sandra Villines-Burruss from Florida were in the lead, at 268.268 and 243.243 miles, respectively.

Canadian Viktoria Brown took the win last year with a total of 457.4135 miles, setting two Canadian records and one world record in the process, but she didn’t return to defend her title, so the multi-day competition is anyone’s game at this point.

In addition to the six-day competition, there are 12, 24, 48, and 72-hour categories, and several attempts at records have been pursued. New Delhi’s Meenal Kotak was cheered on Wednesday afternoon as she completed her 72-hour attempt, recording just over 235 miles and setting a women’s record for India.

Tips for returning to speedwork after injury

Returning to running after injury can spark intense feelings of both joy and fear. Any runner who has been sidelined for a seemingly endless stretch of weeks or months has felt the elation of finally being able to slip back into their running shoes, head out the door, stretch their legs and feel their spirit soar. But a rebound from injury can also be riddled with doubts: is it too soon to start running again? Am I going to retrigger the injury? Can I ever get back to being the runner I was before I got hurt?

Uncertainty and uneasiness tend to ramp up in step with training intensity, making a return to speedwork that much more of a mental challenge. With speedwork being an important part of training for any distance, from track events to ultramarathons, the time eventually comes for the fully recovered runner to get back up to speed by reintroducing some intervals into their training. If you’re an injured runner on the road to recovery, or if you’ve recently returned to action but find yourself stuck in a slower gear, consider these tips for safely reintroducing speedwork into your training.

Let your caution be your guide

It’s important to remember feelings of apprehension you may have about upping the intensity of your runs are natural, and are likely serving you well. Erring on the side of caution is key when returning to running, especially when the focus is on speed. Appreciate the uneasiness about returning to speedwork as the inner voice of wisdom that it is, instead of mischaracterizing it as irrational worry. Your instincts to be very careful about speedwork are supported by science: a recent study, for example, found adding too much speed in training too quickly is more likely to lead to stress fractures than is running tough uphills and downhills. As the researchers of that study noted, the lesson for runners isn’t to stop doing speedwork, but to approach it with the appropriate patience and care.

Consult a health-care professional

Before resuming any intense training or speedwork after an injury, it’s crucial to consult with a health-care professional, such as a physiotherapist or sports medicine specialist. They can evaluate your condition and provide specific guidance tailored to your injury and recovery progress.

Begin with a proper warm-up

Begin each speedwork session with a thorough warm-up to prepare your body for the increased intensity. Incorporate dynamic stretches, light jogging and mobility exercises to gradually raise your heart rate and loosen up your muscles. This helps reduce the risk of further injury and may enhance your performance.

Start with short intervals

When reintroducing speedwork, start with shorter intervals rather than long, intense efforts. For example, instead of jumping straight into 800-metre repeats, begin with shorter intervals like 200 or 400 metres. This allows your body to adapt gradually to the increased pace and intensity.

Allow for adequate recovery time

Intense speedwork places significant stress on your body, so it’s essential to incorporate adequate recovery time between sessions. Give yourself at least 48 hours of rest or easy running between speedwork sessions to allow for muscle repair and adaptation. This helps prevent overuse injuries and promotes a safer progression.

Listen to your body

Pay close attention to any warning signs or pain during and after speedwork sessions. If you experience sharp or worsening pain, discomfort, or unusual fatigue, it’s important to back off and allow your body more time to recover. Pushing through pain can lead to further injuries and setbacks. Be patient and gradually increase the intensity and volume as your body allows.

2023 Western States 100 Men’s Preview

The Western States 100 is set for 2023. The iconic point-to-point, net-downhill course takes in 100.2 miles, 18,000 feet of climbing, and 22,000 feet of descending, as it starts at the Palisades Tahoe ski resort in Olympic Valley, California, and finishes at Placer High School in Auburn.

Environmental conditions will play into the race’s competitive story this year. With record snowfall throughout the upper elevations of the Sierra Nevada, the mountain range through which the race travels, runners will encounter plenty of snow over the course’s first quarter, along with numerous high water crossings lower down as all that snow melts.

Some 16 miles of the course were burned over by last fall’s Mosquito Fire, leaving miles of shade-less terrain. And of course, there will probably be weather at play, with the event’s notorious heat likely to encompass the middle and lower elevations of the course.

The men’s race at last year’s Western States 100 was sharp, with just 50 minutes separating the first and 10th finishers. Seven of that stellar line-up are back this year, as well as some serious additions like the U.K.’s Tom Evans, French-Canadian Mathieu Blanchard, and Dakota Jones.

Although there are notable absentees including reigning champion Adam Peterman and course-record holder Jim Walmsley, the depth of this men’s field suggests it could be an even tighter race this year.

As you’d guess, iRunFar will be there to report firsthand on all the action as it unfolds starting at 5 a.m. U.S. PDT on Saturday, June 24. Stay tuned!

A special thanks to HOKA for making our coverage of the Western States 100 possible!

Be sure to check out our in-depth women’s preview to learn about the women’s race and, then, follow our live coverage on race day!

The top 10 runners in the 2022 race were invited to return for 2023. Unfortunately, reigning champion Adam Peterman is out with injury, and seventh-place Vincent Viet of France has opted not to return. It also looks like fifth-place Drew Holmen has withdrawn, as he just finished fifth at the Trail World Championships 80k, held in Austria 15 days before Western States.

Hayden Hawks – 2nd, 15:47:27

Last year’s second-place man, Hayden Hawks, was pretty jovial in his post-race interview about not being able to best race winner Adam Peterman. But without the reigning champion present on the start line, this could be Hawks’s year. Despite struggling with the heat last year, his finish time knocked two hours off his eighth-place finish from 2021, and there are lots of indicators that he could have more to offer on this course.

Some of his previous top performances include a 5:18 win at the 2020 JFK 50 Mile and a win at the 2018 Lavaredo Ultra Trail. So far this year, he’s warmed up by winning the Canyons 50k and taking second at the Tarawera Ultramarathon 100k.

Arlen Glick – 3rd, 15:56:17

Arlen Glick surpassed a lot of people’s expectations when he took third at Western States last year. Although he went into the race with bag of form in the 100-mile distance — having won the Javelina 100 Mile, the Mohican 100 Mile and the Burning River 100 Mile all in 2021 — this was his initiation into mountainous ultrarunning. He took to it very well, running a stormer to place third, and has since logged more mountain miles, taking second in the Run Rabbit Run 100 Mile later in 2022, before returning to the 2022 Javelina 100 Mile to place third.

Tyler Green – 4th, 15:57:10

Tyler Green took fourth at Western States last year, and forced third-place Arlen Glick into an uncomfortable sprint finish as he closed on him in the race’s final moments. In terms of placing, he was back from his second-place finish in 2021, but improved his finish time by about 14 minutes in his third go at the race. In 2019, he placed 14th in a time of 16:51, in what was a very fast year.

Following on from Western States last summer, he had a below par run at the 2022 UTMB, making it just inside the top 50, but showed he is back on form with a third-place finish at the 2023 Transgrancanaria. Last year in his pre-race interview he spoke about stepping back from his day job of teaching to focus more on track coaching and his own running, so that may have allowed him to come into this year’s race with better preparation than previous years.

Ludovic Pommeret (France) 

Ludovic Pommeret, sixth at last year’s Western States, went on to inspire veteran racers everywhere with a commanding win at the 2022 TDS at age 47 — almost an hour clear of second place on the demanding route. Some of his other top performances include a win at the 2016 UTMB, where he also took fourth in 2021, and a win at the 2021 Diagonale des Fous.

He’s probably at the other end of the spectrum of Arlen Glick, in that his best performances have been on courses more mountainous than this one, but he’s still not to be underestimated.

Not many ultra-trail runners have made Kilian Jornet sweat to the degree that French-Canadian Mathieu Blanchard did at last year’s UTMB. The two battled it out all day for a close finish, in which Blanchard took second place — under the existing course record — thus earning his Golden Ticket into Western States. He’s been mixing it up a lot this year, taking second in the 146-mile Coastal Challenge Expedition Run stage race in Costa Rica, third in the Marathon des Sables, and running 2:22 in what looked like a fairly casual effort at the Paris Marathon.

Steph Catudal shares how ultrarunning husband's terrifying illness sparked transformation

Steph Catudal felt her world unravel in 2020 when her husband, famed U.S. ultramarathoner Tommy Rivers Puzey (a.k.a. Tommy Rivs), was diagnosed with a rare form of lung cancer that put him into a medically induced coma for 84 days. The crisis forced Catudal, who was born and raised in Montreal, to face not only an uncertain future, but also pent-up anger and unprocessed grief from her own past.

The author explores the heights and depths of her years-long journey to self-acceptance in Everything All At Once , which comes out May 30. From the tragedy of losing her father to cancer to her supporting Puzey on his road to remission and his being declared free of the disease, the memoir shares lessons Catudal says required time and patience to fully grasp.

“I started writing this book about 10 years ago actually, long before Rivs was diagnosed with cancer. I wanted to tell the story of my adolescent grief of losing my father—it was a story that affected me so deeply and throughout my life,” says Catudal. “I wanted to connect to other people who similarly experienced grief. But it never felt finished. The book never felt done even though I had typed the last words, so I kind of left it on the back burner.”

“When Rivs got sick, I went through an entire self-transformation, and I realized part of the reason why my book didn’t feel finished was because my healing journey still wasn’t finished, and I hadn’t learned all the lessons that I needed to, that I ended up learning through Rivs’ illness. When he was sick, I wrote a lot and posted my writing on social media, and what I wrote resonated with a lot of people and it made me feel a lot less lonely during a lonely time–that human connection in a really isolated time in my life. So I think I wrote the book to further that connection, to broaden the network of those who have experienced grief, which everyone has experienced in life, no matter what the situation is.”

Catudal, who lives with Puzey and their three daughters, says that while writing the memoir was cathartic, she hopes the book can be an aid to others as they navigate their own unique challenges.

“Mostly I hope that it helps people learn self-acceptance,” she says. “It was a long road for me to accept myself. It’s important to accept all of who you are—the brokenness, the anger and also the gratitude and the joy—and just know that you’re OK wherever you’re at.”

“Another hope I have for what people take from this is that no matter what we’re going through, there is love all around. It’s woven into every human experience, and you just have to look to see it. Even if you feel like you’re in the depths of loneliness, there is always love there.”

She says sharing her story with readers has given her a new opportunity to practise acceptance.

“It’s both really exciting and, in a way, nerve-racking to put so much of your life, your feelings and your introspection into a book that people can take and they could either love it or they could hate it. I just have to be OK with letting it go out into the world.”

The publication of Catudal’s memoir also comes with the satisfaction of seeing a long, gruelling challenge to the very end—a feeling her ultrarunning husband knows very well.

“Rivs tells me that this is my own ultramarathon—the daily deposits of writing a page if I could, whenever I had the time,” says Catudal.

“I did it through newborn babies and grad school and sleepless nights, so there’s definitely a sense of pride and accomplishment.”

Look for our review of Everything All At Once in the July/August 2023 issue of Canadian Running.

Professional triathlete Sika Henry will compete at Comrades Marathon

The pro triathlete believes she may have found a new sweet spot with ultra distances.

Sika Henry has never shied away from new challenges. After spending several years working to qualify for her pro card and becoming the first Black American woman to do so in May 2021, she shifted toward a new focus of ultramarathons.

Henry’s first was the 2021 JFK 50 Mile in Maryland, where she finished as the second overall woman. Nearly a year later, after deciding to take a break from triathlon, she set a record of 8:34:20 with her win at the Dismal Swamp 100K in Chesapeake, Virginia.

It seems the endurance built from triathlons—with its back-to-back-to-back swim, cycle, and run—work better for Henry than a straight-up marathon.

“I think I’m more mentally strong and can endure a lot for a really long period of time, which I think I developed from triathlon,” Henry tells Runner’s World.

Henry’s success at Dismal Swamp set the stage for her next ultramarathon endeavor: the Comrades Marathon, a 90-kilometer race and the world’s oldest ultramarathon in South Africa, taking place on June 11. (The race course, which alternates between Durban and Pietermaritzburg each year, will be run “down” this year.) Henry will be racing as an elite with the Durban-based Phantane Athletics Club, a partnership that came after she met some athletes at last year’s Ironman World Championship in Kona, Hawaii. In addition to the fact that the club will provide her with bottle and fluid support at the race, Henry was also enthused about representing them after learning about how they work to identify talent and give back to underprivileged athletes in South Africa.

Henry’s buildup for Comrades included the Dismal Swamp 100K and an early 2023 marathon at Houston. Next up was the Boston Marathon, where she received a special invitation to race as part of a team along with Alisa Harvey, Ingrid Walters, and Shawanna White to represent Marilyn Bevans, who is known as a pioneer for women’s distance running as the first Black American woman to have broken 3 hours in the marathon.

“[Bevans] has been a bit of an idol of mine for quite some time—one of the reasons why I chased a sub-3-hour marathon was to be part of ‘The List’ [of Black American women who have hit the milestone],” Henry says. “So to come back years later and have all these other races and everything under my belt, it was an honor to get to represent her.”

Henry ended up finishing Boston in 3:08:30 after going in with the plan to use the race as a training run for Comrades by holding a 7:15 to 7:30 pace. Henry found that she was nailing it until she hit mile 21, where Pioneers Run Crew and TrailBlazHers Run Co. were stationed. Henry went on to run the last miles at 6:30- to 6:40 pace, negative-splitting the race by 3 minutes.

World-record holder Camille Herron lands a bird feeder after ruling the roost in her final long-distance race before Western States

U.S. ultrarunner Camille Herron broke the men’s course record at a trail marathon in Texas over the weekend, confidently capping off her last long-distance race ahead of the 100-mile Western States Endurance Run at the end of the month.

Herron finished Saturday’s 42.2-km race at the Texas Trail Running Festival in 3:49:47, beating the men’s course record by 1:41 and the women’s course record by almost 29 minutes. She completed the four-loop course at the Grelle Recreation Area trail system in Spicewood, Texas, more than 40 minutes before this year’s top men’s finisher and more than an hour before the marathon’s second-place women’s finisher. There were 10 runners in the women’s category of this year’s race and 57 competitors overall.

Herron proudly displayed her first-place prize—a bird feeder in the shape of a Texas Longhorn—in social media posts over the weekend. “It was a great course and good prep for Western States,” Herron wrote. “I won a really sweet bird house. Thank you @trejatrails for putting on a fun event.”

Herron, who lives in Oklahoma, wrote that it had been a few years since she’d run in Texas and that it was good to be back: “They have a great trail community—I’ll have to come back for more.”

Amid the many congratulations posted in her Instagram feed, Herron was asked if Saturday’s race will be her final long run before Western States, which kicks off in California’s Olympic Valley on June 24. “Yep,” she replied, “ready to roll.”

A “roll” is exactly what Herron has been on at events large and small in 2023. The runner, who has set world records in 50-mile, 100-mile, 100-kilometer, 12-hour and 24-hour events,  set the 48-hour women’s world record in Canberra, Australia in March by running 435.336km. If she’s to add to her impressive string of ultrarunning records at this year’s Western States, Herron will have to best the 16:47:19 run by Vancouver’s Ellie Greenwood in 2012. Herron cracked the top 10 in the women’s field at last year’s Western States, running 18:51:54 to place eighth.

Looking beyond Western States, Herron will be among 10 women athletes to compete in Lululemon’s recently announced Further six-day ultramarathon next March.

She noted she’ll also need to fit hanging a birdfeeder into her busy schedule, and that she’s curious to see who flocks to her newest racing trophy. “Can’t wait to see who becomes our new neighbor.”

Lululemon launching six-day ultramarathon for women in 2024

Lululemon will launch a six-day ultramarathon next year–a step into new territory for the athleticwear brand that it says is aimed at promoting and better understanding the potential of women in endurance sports.

The company says the Further six-day ultra will kick off on March 8—International Women’s Day—on a certified looped course at a location to be announced. Ten athletes are slated to compete in the event: Camille Herron, Devon Yanko, Kayla Jeter, Leah Yingling, Mirna Valerio, Montana Farrah-Seaton, Stefanie Flippin, Vriko Kwok, Xiaomeng Jia and Yoon Young Kang.

“Women are continuing to redefine what’s possible,” says Herron, the American ultrarunner who set the 48-hour women’s world record in Canberra, Australia in March by running 435.336km. “It’s important we have the platform and opportunities to showcase what we’re capable of. Further represents this to me. I’m honoured to join this phenomenal group of athletes, elevate women’s running and celebrate our human potential.”

The multi-day event will give the runners the chance to run the furthest distance of their careers with the opportunity to set world records, says the company.

Lululemon says it will be partnering with Canadian Sport Institute Pacific to conduct research studies on athletes during training and the ultramarathon itself to better understand female endurance performance and human endurance performance in general. Each athlete will have access to sport science and medicine support to inform personalized training programs spanning physical, mental and emotional support. Findings from the research are expected to be published at the beginning of March.

“Women are continuously setting new ultramarathon records, with the difference between male and female performance appearing to get smaller the further humans run,” says Trent Stellingwerf, senior adviser of innovation and research at Canadian Sport Institute Pacific. “However, there is limited research in this space, which creates a biased understanding of human endurance as women are heavily under-represented in sports science.”

Lululemon cites an an audit of select sports science and sports medicine journals that found only four to 13 per cent of published studies were female-only. The new research is intended to address the “limited knowledge around female athletes while bringing awareness to the need for additional research,” says the company.

“Women are historically underserved when it comes to opportunities to compete, research devoted to the pursuit of their goals, and product innovations built with them in mind, yet they continue to push the boundaries of human possibility in sport regardless of the inequities they face,” says Nikki Neuburger, Lululemon’s chief brand officer. “Further is grounded in our purpose at lululemon to unlock greater possibility and well being for all, and we see it as an opportunity to better serve women, solving for their specific unmet needs. With Further, we aim to inspire belief in what is possible for women when they’re supported with resources typically reserved for men.

Canadian multi-day ultramarathoning pioneer Trishul Cherns tells Canadian Running that while organizing a multi-day race may seem to some as unusual territory for Lululemon, he sees many positives in the Further project.

“From my perspective, it puts the spotlight on something close to my heart, multi-day running. The goal of the Global Organization of Multi-Day Ultramarathoners (GOMU) is to make multi-day running mainstream,” says Cherns, who adds the Further project “puts a spotlight on women in multi-day running. Ultramarathons are not just 100 mile trail runs; they are diverse–10-day, 1,000-mile, 3,100-mile races on tracks on roads—just like the group of women that make up this project.”

He applauds Lululemon’s effort to invest more resources and attention to women’s sports. “Their focus is on data capture to further sports science and research on women’s endurance. Brava!” says Cherns. “It’s very true that women are sorely under-represented in the research data and the science of female performance is marginalized or non-existent … Only recently has the discussion of women’s menstrual cycles on sports performance even been openly talked about by women athletes, let alone the subject of serious study.”

Along with its announcement of the Further multi-day ultramarathon, Lululemon unveiled the Blissfeel Trail, the company’s first road-to-trail running shoe. The company says the insights it gains from the Further project will help the company expand on products designed to support women as they go further on their runs.

Jennifer Russo Shatters Courtney Dauwalter's Backyard Ultra World Record

The 57-year-old’s new record also makes her the first American female to cover 300 miles in 72 hours.

A mom of three, the 57-year-old from New Richmond, Ohio, completed the multi-day race, which began on Saturday and finished with 74 laps (also called “yards”) of the course, totaling a whopping 311 miles. In the backyard ultra race format, runners must run one 4.167-mile loop, or yard, every hour until one runner is left.

Russo’s new record makes her the first American female to cover 300 miles in 72 hours in any race format, a record that unfortunately won’t be ratified since the course was not USATF-certified. Russo’s performance also ties her for 16th place in the all-time longest distance covered in the backyard ultra format, surpassing the former record of 68 yards set by fellow American ultramarathoner Courtney Dauwalter at Big’s Backyard Ultra, in Bell Buckle, Tennessee, in 2020.

After nearly six hours of competition between Russo and New Jersey’s Scott Snell, Snell emerged as the victor, running 75 yards. Levi Yoder of Dundee, Ohio, finished in third with 63 yards but couldn't complete his 64th.

Elsewhere in the competition, Canada’s Viktoria Brown of Ontario picked up the second-highest number of yards among the six female racers, with 49, finishing the race in the top six. She fell seven laps short of Amanda Nelson’s women’s Canadian backyard ultra record set in Rettert, Germany at the Race of Champions-Backyard Masters.

In addition to (clearly) logging loads of miles, Russo herself is also a race organizer and co-founder of Empower Ultras, which puts on multiple ultra and endurance races throughout the country. 

U.S. ultrarunner breaks Courtney Dauwalter’s backyard ultra world record

American ultrarunner Jennifer Russo has set a new women’s backyard ultra world record by completing 496.21 km at the Capital Backyard Ultra in Lorton, Va. The 57-year-old mother of three from New Richmond, Ohio, finished the multi-day race Tuesday after running 74 yards—or 74 laps of the 6.706-km course—in a contest that began Saturday.

The backyard ultra race format requires participants to start one “yard” (loop) every hour on the hour, until only one runner remains. (Backyard racing is designed so that theoretically, runners can complete the 100-mile distance in 24 hours.)

Russo’s latest effort tops the previous women’s world record of 68 yards set by American Courtney Dauwalter at Big’s Backyard Ultra in Bell Buckle, Tenn., in 2020. With this week’s race in Lorton, a suburb of Washington, D.C., Russo also becomes the first American female to reach 300 miles (482.8 kilomtres) within 72 hours in any race format. Her 74 yards also puts her in a four-way tie for 16th for the longest distance ever covered in the backyard ultra format.

These achievements came at the end of a gruelling standoff between Russo and Scott Snell of New Jersey. The pair battled alone on the course for almost half a day after Levi Yoder of Dundee, Ohio, who finished with the third-highest total of yards, couldn’t complete his 64th lap. Snell ultimately outlasted Russo in the showdown, winning the event by running 75 yards, or just under 503 km.

The race also saw an outstanding effort by Canada’s Viktoria Brown. The runner from Whitby, Ont., racked up the second-highest number of yards among the race’s six female competitors, completing 49 yards and finishing the race in the top six. Brown, who in March broke her own 48-hour Canadian and 72-hour world records at the GOMU (Global Organization of Multi-Day Ultramarathoners) six-day world championships in Policoro, Italy, came just seven laps short of the women’s Canadian backyard ultra record set by Amanda Nelson of Woodstock, Ont., earlier this month at the Race of Champions-Backyard Masters in Rettert, Germany.

Fellow Canadian Justin Wright also cracked the top 10 at the Capital Backyard Ultra. The runner from Leamington, Ont., completed 36 yards—241.4km—to finish 10th overall in the field of 31 competitors.

Candice Burt tapering off after 200 ultras in 200 days

Candice Burt completed her 200th ultramarathon in 200 days earlier this week and says her body is holding up well after the staggering feat.

The American is set to claim the Guinness World Record once her endeavour is verified, with the previous best for consecutive days running an ultra marathon standing at 22.

Burt, whose company Destination Trail is behind the Triple Crown of 200s – Tahoe 200, Bigfoot 200 and Moab 240 – covered over 6,400 miles after setting off on November 5, 2022.

She even ran the HURT 100 in Hawaii to continue her streak on days 71 and 72, a brutal race David Goggins has taken on four times, failing to finish in 2012.

Mental resilience

“Every morning I woke up and got it done no matter what,” she wrote on Instagram after finishing her final ultramarathon. “Thank you to the men and women who set the bar before me!”

“Records inspire us to find within ourselves courage and discipline to advance humanity

“This run has been about me trusting my body & adapting to every demand I encountered along the way. It is a personal quest, one in which I looked to satiate my curiosity about endurance, my body, running and the mind.

“That fire has only grown.

“My heart is content and I’m excited about my future adventures and spending the summer with my kids exploring Colorado.

“It’s truly incredible how good my body feels, although I’ll be the first to admit it’s changed a lot of the past 200 days. Some changes are good, some are not.”

Easy marathon

Burt is now in the process of winding down after her eye-watering schedule, but still ran a typical marathon – 26.2 miles – the day after her 200th ultra, undeterred by an “epic” thunderstorm in the latter stages.

“One thing that is really surprising to me is that a marathon today felt way easier than doing an ultramarathon,” she wrote in another Instagram post.

 “I don’t have much fatigue running even 20 miles, but as I taper off the world record, part of me seems to be allowing myself to think, ‘my legs feel tried today’ instead of having to box that up and file it away.

“When you’re running a 50k a day no matter what, your feelings don’t really matter. Pain or tension in the body is used to indicate where to focus on any rehab/PT rather than to feel sorry for myself or shorten the run.

“This allowed me to grow, adapt and achieve a higher level, but it came at some cost.

“What’s the cost? There’s a bit of a disconnect between my feelings and sensations and the run. Those sensations — at least the pain or immobility ones—are saved for after the run and only for the context of treatment. My feelings, when negative, were filed away completely because they weren’t needed or helpful.

“I think learning to do this is very helpful in many endeavours. But to live in the world outside the runs I sometimes need to access these things more readily. Just an observation – one that I hope to delve into a bit more at some point.”

Flexibility decrease

Burt reiterated that her physical condition is remarkably solid, aside from some understandable stiffness following her relentless running effort.

“Let’s talk about my body: physically I feel great. There are times I’m not sure if its as great as I think or if I just got used to a high level of tension. I will get up and I can tell my muscles are sharp and ready.

“My flexibility has been significantly reduced in favor of stability and propulsion. This serves me well when running, but can make other daily tasks harder.

“For example, I cannot sit on my heels with my toes under me stretching the bottom of my feet. My feet simply don’t stretch like that anymore.”

Burt is eyeing more record-breaking runs in the future, but for now, she is enjoying a return to normality and spending time at home with her children.

This Ultrarunner Is Living in a Glass Box for 15 Days

During the experiment, Krasse Gueorguiev will have only a bed and a treadmill

Krasse Gueorguiev, a Bulgarian ultramarathon runner, will spend 15 days in a glass box in a park in Sofia, Bulgaria, to raise money to help young people battling addiction.

Gueorguiev, a motivational speaker and charity ambassador, has run nearly 30 ultramarathons worldwide, from the Arctic to Cambodia, including the 135-mile Badwater Ultramarathon in Death Valley, California.

"I want to challenge myself," Gueorguiev told Reuters. "I want to show when you put someone in the box how psychologically they change."

Proceeds from the stunt will be used for several projects aimed at preventing addiction for children under 18, not just for drugs and alcohol—the runner also hopes to help teens avoid addiction to things like social media and energy drinks.

On Sunday, the runner was placed in a box with three glass walls on a pedestal in front of the National Palace of Culture in Sofia (Bulgaria's capital). During the experiment, Gueorguiev will have only a bed and a treadmill, with no access to books, a computer, or a phone. He will only be allowed to speak to members of the public for 30 minutes each day.

"This is not a physical experiment; it is a psychological experiment," he said.

If the stunt sounds familiar, you may remember magician David Blaine undertaking a similar experiment in 2003. The illusionist spent 44 days in a glass box suspended over the River Thames in London. 

The stunt was met with much public outcry, though, unlike Gueorguiev, Blaine's time in the box was for entertainment purposes only. He endured drumming from the crowd in the evening hours and having eggs and other items hurled at his temporary home. The magician seemingly took it all in stride. "I have learned more in that box than I have learned in years. I have learned how strong we are as human beings," Blaine told reporters after emerging from the box. Upon completing the 44 days, Blaine was noticeably thinner, with depleted muscle mass and a thick beard. 

Only time will tell if a similar fate inside the box will befall Gueorguiev.

This is also not the ultrarunner’s first attempt at performing a stunt in the name of goodwill. In 2019, Gueorguiev ran about 750 miles through Bulgaria, North Macedonia, and Albania to urge the governments to build better infrastructure, and in January of 2018, Krasse ran for 36 hours straight on a treadmill at a Sofia shopping mall.

Gene Dykes hopes to become oldest Western States finisher

Gene Dykes, the record-setting 75-year-old ultrarunner from Philadelphia, will hit the trail this summer in a bid to become the oldest finisher in the history of the 100-mile Western States Endurance Run. 

This year’s event, which takes place June 24-25 in Auburn, Calif., will mark the race’s 49th year.

The current oldest finisher is Nick Bassett of Cheyenne, Wy., who finished the 2018 race in 29:09. (The cutoff for all finishers is 30 hours.) Bassett was 73.

A self-proclaimed “ultra geezer,” Dykes started competing in races when he was in his 60s and has since broken multiple records for his age group. In 2021, he broke the M70 50K world record at the USATF national 50K road championships in East Islip, N.Y., crossing the finish line in 3:56:43 and beating the previous record of 4:15:55, set by Germany’s Wilhelm Hofmann in 1997, by nearly 19 minutes. Dykes broke the M70 100-mile and 24-hour track records at the Dawn 2 Dusk 2 Dawn 24-hour ultramarathon in Sharon Hill, Penn., in 2019.

In 2018, Dykes ran his fastest marathon time—2:54:23—at age 70 at the Jacksonville Marathon in Florida. The result would have seen him take the world M70 marathon title from former record holder Ed Whitlock, but Dykes’s final time was not ratified due to the race not being a USATF-sanctioned event.

In total, Dykes has run 157 marathons and ultras since 2006. His daughter Hilary will pace him at this year’s WSER.

Dykes is being sponsored in his latest effort by Calgary-based Stoked Oats. As part of their support, the company has kicked off its Breakfast with Gene series on Instragram and YouTube. The series will feature guests including Vancouver-based WSER female record holder Ellie Greenwood, three-time WSER racer Michael Wardian and race director Craig Thornley.

In 2016, 72-year-old Wally Hesseltine made a valiant and heartbreaking attempt to break the “oldest finisher” record, but missed the 30-hour cutoff by two minutes.

“We are thrilled to be supporting Gene on his journey to WSER,” says series host and Stoked Oats founder Simon Donato. “Running 100 miles is a tall order for professional runners, let alone someone in their 70s. What Gene is trying to accomplish is truly remarkable and we’re looking forward to supporting him every record-setting step of the way.”

Western States, first run in 1974, is the world’s oldest 100-mile trail race and one of the most prestigious. Each June, 369 runners from across the United States and around the world embark from the start line in Olympic Valley, Calif., to tackle a challenging course to the coveted finish line at Placer High School in Auburn.

Former world record holder disqualified for taking a car during 50-mile race

Scottish ultrarunning record holder Joasia Zakrzewski has been stripped of a recent third-place finish at a British 50-miler after it was discovered that she rode in a car for about two and a half miles mid-race. Zakrzewski told the BBC that while she did hitch a ride with a friend, her decision to do so “wasn’t malicious.” Zakrzewski is the owner of multiple Scottish and British ultrarunning records, and she ran the 48-hour world record in February (although her distance was bettered by Camille Herron in March). 

Zakrzewski lives in Australia, and she reportedly travelled last-minute to the U.K. for the April 7 Manchester to Liverpool ultramarathon, arriving the night before the race. As she told the BBC, she got lost on the course halfway through the race, at which point she began dealing with leg pain that eventually became too much to handle. She saw a friend on the sidelines and decided to pull out of the run, hopping in his car and riding to tell the race marshals she was done for the day.

“When I got to the checkpoint I told them I was pulling out and that I had been in the car,” Zakrzewski said. “They said, ‘You will hate yourself if you stop.'” Zakrzewski agreed and carried on, later telling the BBC that she only planned to finish the race non-competitively. 

After crossing the line in third place, however, Zakrzewski was given a medal, a trophy and she was asked to pose for podium pictures. She didn’t stop to let anyone know she had cut the course, but Zakrzewski said that was not intentional.  

“I made a massive error accepting the trophy and should have handed it back,” she said. “I was tired and jet-lagged and … I was feeling unwell and spaced out and not thinking clearly.” Zakrzewski’s car ride blip was not noticed immediately, but race director Wayne Drinkwater was eventually tipped off that she had received an “unsporting, competitive advantage during a section of the event.” 

Drinkwater and his team checked the race tracking data and took statements from other competitors, before moving forward with Zakrzewski’s disqualification. As The Guardian reported, a GPS file shows that Zakrzewski covered a mid-race mile in one minute and 40 seconds. 

With Zakrzewski disqualified, a runner named Mel Sykes is the new third-place finisher at the race. “I’m an idiot and want to apologize to Mel,” Zakrzewski said. “I would never purposefully cheat.”

Yes, Zone 2 Training Is Important. (Just Don't Forget the Other Stuff.) 

Right now in the fitness community, the hottest topic is Zone 2 training.

Everywhere you look, both coaches and runners are extolling the benefits of running at a Zone 2 effort, while advising runners to be wary of running too hard on easy days.

Make no mistake: there are great reasons for running most of your mileage at an easy effort around Zone 2. No coach worth her salt will tell runners that easy running isn't advantageous. In fact, a lot of easy running is the key to racing faster and building a strong body that's resilient against injuries.

But with all this focus on Zone 2, are we ignoring other zones? What about Zone 1? Or what about Zone 3 (which seems to have become the boogeyman of running efforts)? Despite the baggage of Zone 3, and most athletes ignoring Zone 1, these zones still have value.

In fact, every zone has a place in a well-designed training program. Let's get into the weeds, explore the nuance, and discover each shade of gray about zone training.

What is Zone 2 Running?

Zone 2 running is best defined as easy running where you're still able to hold a conversation with a friend. The effort usually corresponds to about 60-70 percent of maximum heart rate.

This zone is part of the 5-zone system:

Zone 2 is often considered the lowest intensity that produces meaningful training adaptations. It's receiving a lot of attention in the running community because it has a lot of benefits with very little risk of over-training or injury. But this is not new. Runners have been married to the idea of easy running since the 1970s, when US marathoner Bill Rodgers was winning major marathons while running up to 180 miles per week-nearly all at an easy effort.

We've called long runs LSD ("Long Slow Distance"), short runs "recovery jogs," and bemoaned our training partners for not running at "conversational pace." In Boulder, Colorado, there's a weekly "fun run" at such an easy effort it's called "soft hour."

There's no denying that Zone 2 is a key pillar of any endurance runner's training-in fact, it's likely the most important intensity zone for every runner-but that doesn't mean it's the only actor in the play.

Runners know and understand the value of easy, comfortable running. It's just currently being rebranded into something new called "Zone 2 training" (just like, a decade ago, we heard all about High Intensity Interval Training-or hard track workouts).

Zone 2 is Just One Piece of the Puzzle

There's no denying that Zone 2 is a key pillar of any endurance runner's training-in fact, it's likely the most important intensity zone for every runner-but that doesn't mean it's the only actor in the play. While it's vital, it's just one piece of the puzzle.

Zone 1 running can be enormously helpful for base building, especially with longer efforts that last multiple hours. A four-plus hour fast hike at altitude up a mountain is a good example of beneficial Zone 1 training.

However, Zone 1 isn't as productive at producing endurance adaptations, so it's usually reserved for cross-training, very long efforts, or just parts of certain runs (where most of the effort is Zone 2). A good example is a short recovery run where the first 10 minutes might be at a Zone 1 effort before gradually transitioning to a Zone 2 effort.

And while Zone 3 is often presented as a "danger zone" or the "gray zone" of training, it also has its place. High-level, competitive athletes have the talent to spend more time during an easy run at these moderate intensities. And beginners who are running low mileage can also do a fair amount of Zone 3 running because their volume is low, and they likely won't make as many adaptations without it.

Just be careful with too much Zone 3 running: if more than 40-50 percent of your mileage is at this intensity, it presents a higher injury risk due to additional mechanical stress and less recovery due to higher intensities.

Of course, any performance-oriented runner with goals of running a certain finish time will want to spend time in both Zones 4 and 5, too, which we can consider "workout zones." Race paces of 10K and faster fall into these zones and can be used for structured workouts for approximately 15-20 percent of total weekly volume.

An example week with mileage levels, workouts, and zones illustrates this concept:

In this example, the athlete is running 80 percent of their total weekly volume at a Zone 1 or Zone 2 effort, 10 percent of their effort in Zone 3, and 10 percent in Zone 5.

As we think about the complete training program over the course of a season, we can see that many intensities (like Zone 2) will remain constant throughout the season. Some intensities will have a stronger presence during the base phase, like Zone 1, while others will be prioritized late in the season (like Zone 5).

Just like a delicious soup, every ingredient has its place.

The Bottom Line

Clearly, I'm a Zone 2 stan. It's an integral intensity zone for any runner, whether you're a professional track and field athlete, frequent half marathoner, or a first-time ultramarathoner. If I was forced to choose the single-most important zone for running, I'd choose Zone 2.

But it's not the only party in town. Every runner should strive to be a well-rounded athlete who's capable at every intensity zone. Simply put: Zones 1-3 build capacity while Zones 4 and 5 sharpen your existing fitness. Any good training program should include a healthy mix of all zones because these energy systems all contribute to an athlete's ability.

Ultimately, good runners have range at a variety of distances because they don't ignore any zones or over-prioritize a specific zone. And that range-the ability to run well at the 5K, half-marathon, and ultra distances-is a testament to preparing every energy system during training.

Viktoria Brown breaks 72-hour world record, 48-hour Canadian best in Italy

Earlier in March, Whitby, Ont., runner Viktoria Brown broke her own 48-hour Canadian record and 72-hour world record while competing at the GOMU (Global Organization of Multi-Day Ultramarathoners) six-day world championships in Policoro, Italy. Brown ran 364 km over 48 hours and 475 km after 72, beating her two previous records by 11 km and 8 km, respectively. She finished the six-day event with a grand total of 684 km to take home the women’s individual gold medal. 

The event in Italy marked the first six-day world championship organized by GOMU, which was founded in 2021. Brown is a vice president, as is Greek ultrarunning legend Yiannis Kouros; Canadian ultrarunning pioneer Trishul Cherns is president. The organization held its first world championship event—a 48-hour competition—in New Jersey in September 2022, and Brown and the team are looking to add 72-hour and 10-day races into the mix in the near future.

Canada didn’t send a team to the GOMU worlds, so Brown competed for Hungary, where she also holds citizenship. She helped lift the Hungarian women to the team world championship to pair with her individual gold medal. Going into the event, Brown’s Canadian 48-hour record stood at 353 km, which she ran in June 2022 at the Six Days in the Dome event in Wisconsin. After two days of running in Italy, she had eclipsed her PB to add another 11 km to her national record, which now stands at a whopping 364 km. 

Up next was the 72-hour mark, and Brown had her eyes on her world record of 467 km. She ran that amazing result at the same race where she posted her 48-hour best last June. Just like she did in Wisconsin, Brown charged forward after securing her 48-hour record, and eventually toppled her 72-hour best, too, with a tally of 475 km.

At that point, Brown already had two records in the books, but she was still only halfway through the six-day race. She carried on for another three days, eventually finishing with a phenomenal winning result of 684 km. That’s an amazing total, but even more incredible is the fact that it’s more than 50 km shy of Brown’s six-day PB (and, you guess it, another Canadian record) of 736 km. As with her 48- and 72-hour marks, Brown ran that result at the Six Days in the Dome last year. 

Brown says the next race on her schedule is the Badwater 135 ultramarathon in California, but since that isn’t until July, she may take another shot at the 72-hour record with hopes of improving her world record once again. 

So It Turns Out Diplo Says He Ran the LA Marathon on LSD

Never try anything new on race day, unless you’re Diplo, I guess.

When Diplo ran the Los Angeles Marathon last weekend, breaking the four-hour mark with Olympian Alexi Pappas by his side, that was impressive enough. The 44-year-old DJ said he hadn’t done a proper marathon build in preparation; he was under-trained and pulled off a fantastic finishing time of 3:55:16 anyway. Now he claims the entire 26.2-mile footrace was one big acid trip. 

On Wednesday, he revealed in an Instagram post that, because the longest he’d ever run previously was 11 miles (technically untrue according to his previous half marathon results), “I did what any normal person would do and took LSD” (the psychedelic drug, not “long slow distance”). Before the marathon, he’d also shared his oddly specific goal—which he met—of beating Oprah’s 1994 PR, when she ran the Marine Corps Marathon in 4:29. Some folks call it “the Oprah effect.” Diplo brought some bravado to Instagram on that front as well, saying, “I ate that. Sorry Oprah.”

He went on to thank Pappas for pacing him, and said, “Shout out my knees which will never be the same, and my kids for waiting for me at the finish line. If anyone needs me I’ll be sitting down.”

It’s not unheard of to run under the influence of psychedelics. At the Burning Man Ultramarathon, a 31-mile run looping around Black Rock City four times, at least one runner has done the whole thing on LSD. Sarah Rose Siskind, told nonprofit media outlet Psymposia, “I did one training run where I ran 20 miles on LSD, and I found that the main problem was that I ran extraordinarily slowly — I was so distracted by everything. So, I figured it wasn’t a performance-enhancing drug, exactly. But, it certainly wasn’t increasing my risk profile.”

Another runner, Michael Versteeg, has spoken about incorporating psilocybin mushrooms into his experience running the Cocodona 250, a 250+ mile ultramarathon from Black Canyon City to Flagstaff, Arizona. Versteeg microdoses for his long runs and says while it’s not the same as full on tripping, “you’re experiencing colors, you’re experiencing the landscape in a much more vivid way.” 

The trusted advice many runners abide by is “nothing new on race day,” but Diplo doesn’t exactly play by the rules.

Trail and ultrarunners run mostly for mental benefits, study finds

At least once in their athletic career, every runner will be asked why they run. There are countless reasons why runners pick this sport, and everyone’s answer to that question—why?—will be different. However, according to a recent survey conducted by researchers at University of Central Lancashire in the U.K., more than 90 per cent of ultrarunners and trail runners are in the sport because it “is important for [their] mental health” and it helps them “feel more positive in life.” 

The survey 

The survey was conducted for the Trail Ultra Project, which, as noted on Instagram, “aims to explore and document the growth of trail and ultrarunning in North America and the U.K.” The survey, which was live on the Trail Ultra Project website for six months, from April to Sept. 2022, received more than 1,000 responses.

Of those 1,000 runners who filled out the survey, 536 were British, 379 were American, 36 were Canadian and the remaining 68 respondents were from 28 different countries. Just over 59 per cent of those who responded were men, and 40 per cent were women (0.9 per cent identified as non-binary). Ninety-one per cent of respondents had completed at least one trail race and a little over 70 per cent had run at least one ultramarathon.

Why runners run 

Of all of the more than 1,000 runners who responded to the survey, the vast majority cited their mental health and increased positivity as a reason they’re in the sport. The survey asked individuals to say how important different parts of the sport are to them, on a scale of one to five (one being not important at all and five being very important).

When it came to the statement that “running is important for my mental health and helps me to feel more positive in life,” 68 per cent of respondents scored it at a five. Twenty-two per cent gave that statement a four, adding up to 90 per cent of trail runners and ultrarunners surveyed noting that the mental benefits of the sport were important to them. Only one per cent of respondents gave this reason a score of one. 

The “mental health and general positivity in life” statement was by far the most popular of all the reasons listed. Other high-scoring options included how running provides respondents with a “connection to nature and wild landscapes” (61 per cent voted a five, 23 per cent voted four), the alone time running can create (43 per cent scored this at a five and 30 per cent said four) and how running can be an “escape from the pressures” of everyday life (36 per cent voted five, 27 per cent voted four). 

Regardless of what gets someone started in running or what encourages them to stick with it, there is no wrong reason to love the sport. You may be in the one per cent of people who don’t care about running’s mental benefits, or that may be the biggest reason for your time as a runner. Whatever the case, if you can find your own answer to the question “Why do you run?” you’ll be set for a long and happy athletic career.

Runner Sues After He Was Shot By Hunter on Missouri Trail

Fred Cay says he can no longer run marathons or ultramarathons and is suing the turkey hunter and the state of Missouri after suffering injuries as a result of the 2021 incident.

On the morning of May 8, 2021, Fred Cay donned a yellow vest and headed out to a bucolic public trail in St. Louis overlooking the Missouri River to put in some miles at the Weldon Spring Conservation Area, a popular hiking, biking—and hunting—spot. However, his 8.2-mile run on the Lewis Trail was cut short when a hunter fired his shotgun at Cay, felling the then 47-year-old endurance athlete. First responders wheeled Cay to a clearing and he was flown to the hospital by helicopter. 

He’s now suing the hunter, Mark A. Polson, the state of Missouri, and a group involved with developing trail systems in the region, according to the St. Louis Post-Dispatch. An incident report shows that Polson thought he’d shot at a turkey. The hunter, 62 at the time of the incident, told investigators that he fired one shot at a flying turkey and then immediately heard a person scream. He said that when he found Cay, he’d been hit in the side by three shot pellets, including two that went into the chest cavity.

According to the lawsuit, Cay alleges that he suffered a collapsed lung, punctured lung, lacerated spleen, punctured pericardium, and two puncture wounds in the side. He went through multiple surgeries—exploratory, open-heart, and to repair damage to his lungs and other organs—and suffered a blood clot while recovering. 

Before the shooting, Cay competed in marathons and ultramarathons, and now, his attorney, Carey Press, argues in court records, his “endurance and running ability has been hindered by his injuries, and it is unknown if they will ever return to their previous capacity.” 

Polson had a permit to hunt in the conservation area that day, but Cay’s lawsuit claims there weren’t adequate warnings to notify runners, cyclists, and pedestrians of the managed turkey hunt taking place. 

“By specifically regulating, inviting, and permitting these hunters to be in such extremely close proximity to public recreational users, MDOC breached its duty to keep public users, such as Fred Cay, free from foreseeable harm,” the lawsuit states.

Mark Zoole, in charge of the district’s defense, told a reporter that while the Metropolitan Park and Recreation District “naturally feels sympathy for Mr. Cay’s injury, it is not responsible in any way for the incident.” He continued, “The District did not own or control the property where it occurred, and did not have any control over the actions of the individuals involved.”

Polson, the hunter, entered an Alford plea to second-degree assault early this year, an acknowledgment that there is enough evidence to convict, but not an admission of guilt. His sentence was suspended and he’s been placed on probation for five years, with conditions that he cannot obtain firearms or hunting licenses during this time, and must complete a hunter safety course.

Turkey hunting season begins again this April at the Weldon Spring Conservation Area, but Polson won’t be amongst his fellow sportsmen this year. Nor will Cay be joining fellow runners for local events like the St. Louis Track Club’s upcoming Weldon Spring Trail Marathon and Half.