A massive how and what on traveling, including cameo appearances from numerous elite ultra runners.

Rafal Nazarewicz, Spring co-founder with a PhD, discusses the use of real foods in ultras. Topics include runner's gut variability, hydration, a unique rice and fruit-based product, coconut oil controversies, energy shifts in ultra races, electrolyte composition, sodium loss balance, innovative energy gels, and the shift towards whole food fueling for endurance racing.

Is overtraining common among ultra runners? Are you running too much? Can adherence to the mantra of consistency open a gateway to overtraining?

How much do your training runs need to look like the race or event to maximize your performance? That's the basic question behind the term 'specificity'. Our four coaches address these ideas in today's Coaches' Corner.

What is the 'long run'; can it be too short; can it be too long? Today we simplify and demystify this enigmatic workout.

How valid are the most commonly held beliefs in exercise training that assume a reliable and specific adaptation to a specific workout - do this workout and get that result ? In this episode, I explain why we now view these ideas as too simplistic. We dig into how the basic principles that underly the majority of exercise training plans owe their origins to a theory of pathological stress-response patterns, which may not be reliable across the spectrum of sports. Then we take a four-step approach to getting it right, or at least better.

Technology gives runners the opportunity to run according to readouts and feedback from devices. To what extent should you use them?

In recent episodes we’ve explored how you can train your mind and body. The third area for training is craft. Everything from pacing, to hydration strategy, to gear choices, to foot care are part of your craft. Today, the part of craft we’re going to explore is downhill running. Downhill running is a skill. It requires deliberate practice and can not be mastered just by training the body or running downhill a lot without putting at least some thought into it.

Exploring tapering in endurance running, including its importance in ultra races and finding balance between rest and training. Discusses preparing for race conditions at altitude and heat, proper nutrition during tapering, and the significance of planning for race day. Also explores the emotional journey of athletes after a disappointing race and the role of tapering in training.

Delve into the fundamentals of interval training and elevate your running performance. Learn how balanced regimens can enhance endurance and running efficiency. Discover the historical roots of interval workouts and their physiological benefits. Explore metabolic thresholds and their role in running economy. Gain valuable strategies to optimize your training, focusing on the balance of intensity and recovery while emphasizing the power of psychological factors for improved performance.