Everyday Ultra Ultrarunning Training and Racing Principles, Tips, and Strategies with Andrew Redden
Jan 9, 2025
Andrew Redden, a seasoned ultrarunner and coach, shares his wealth of knowledge on ultrarunning training and racing. He emphasizes the importance of effective training techniques, integrating easy runs with speed work. Listeners learn how to transition their training from flat terrains to mountainous landscapes. Hydration and nutrition strategies tailored for long runs are also highlighted. Plus, hear about Andrew's amusing journey as the Chicago Champion of the Chipotle Challenge, proving that ultrarunners have lighthearted stories too!
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Race Selection and Fueling
- Prioritize races that sound fun.
- Fuel with 65-85 grams of carbs per hour, and address sodium needs with a sweat test.
Significant Time Improvement
- Andrew improved his Chicago Lakefront 50 miler time by 30 minutes in one year.
- This improvement was largely due to optimizing hydration and nutrition strategies.
The "No Sevens" Rule
- Avoid running at a moderate pace during easy runs.
- Keep easy runs truly easy (RPE 1-3) for better recovery and performance gains, like even Kipchoge does.