Running

Track & Field

Why do they say humans are made for long-distance running?

Humans: Born Runners with Efficient Cooling

So, yeah, humans are made for running because we have the ability to cool ourselves down through sweat. If you compare us to dogs, for example, who when they get hot, they pant-- and obviously, that's pretty difficult to disperse the heat just through their tongue. Whereas for us, humans, we're able to sweat, which means we're able to cool ourselves down far more efficiently to be able to keep us going for longer and longer.

Humans are made for running because we have the ability to cool ourselves down through sweat. This allows us to run for longer and more efficiently than other animals.

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Humans are considered made for long-distance running due to our ability to cool ourselves down through sweat. Unlike dogs, who rely on panting to regulate their body temperature, humans can sweat, allowing for more efficient heat dispersion. This ability to cool ourselves down enables us to sustain physical activity for longer durations.

How can ultrarunners effectively fuel their bodies during a race to avoid bonking?

Fueling for Ultrarunning: The Key to Avoiding Bonking

So this is such an individual approach and depending on who you are and what body type you are, then we'll determine how many grams of calorie. How many grams of carbohydrate or a number of calories. You need to consume per hour during a Race. So my best advice would be take your weight in kilograms, and you should be having somewhere between 1 and 1 .5 grams of carbohydrate per kilogram of body weight. For that race. So I weigh 70 kilos, so during an ultra, I consume somewhere between 70 and 90 grams of carbohydrate per hour every hour and it can change a little bit if I'm doing a bit more hiking than I can consume more. So, raise that UTMB, I averaged 105 grams per hour for 20 hours, but the most important thing to do with fueling is to practice it in your training training. Your stomach is incredibly important and will save you come race day.

Take your weight in kilograms and consume between 1 and 1.5 grams of carbohydrate per kilogram of body weight per hour during a race. Practice fueling in training so that you can save your stomach on race day.

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Ultrarunners can effectively fuel their bodies during a race to avoid bonking by following an individualized approach. It depends on factors such as body type and weight. A general guideline is to consume 1 to 1.5 grams of carbohydrate per kilogram of body weight per hour during the race.

To calculate this, take your weight in kilograms and consume the corresponding amount of carbohydrates. For example, if you weigh 70 kilograms, aim to consume between 70 and 90 grams of carbohydrate per hour during the ultra race. Adjustments can be made based on the intensity of the race, such as consuming more carbohydrates during periods of hiking.

It's crucial to practice fueling strategies during training. Your stomach's ability to handle and process fuel is vital and can make a significant difference on race day. Experiment with different fueling methods and find what works best for you. During the UTMB race, I personally averaged 105 grams of carbohydrate per hour for 20 hours.

Remember, individual needs may vary, so it's important to find the right balance through trial and error during training to ensure optimal fueling during the race.

Can you give some insight into the strategic side of ultramarathons?

Strategic Insights: Unveiling the Intricacies of Ultramarathons

Hey Sam. Yeah, of course. So I think for old to running, it's so it's an individual thing, and it doesn't really matter what anyone else is doing. So, I guess there are two different types of strategies. Either, you play your cards straight at the beginning, or you keep your cards close to your chest. And what I like to do is I keep my cards pretty close to my chest and I try. Yeah, I tried to avoid showing what For my men and exactly what my raise tactics are gonna be. But having said that, I'm training for UTMB at the moment. So I hope you take about 20 hours. It's very difficult to have a strategy against other people. So for me, it's just more of an internal strategy, making sure that I nail my pacing and I do everything off, heart rate my nutrition, my hydration and just looking after myself in the big mountains, but yeah. I think that's sort of the most strategic. You can be in these ultra distance Trail Races.

For ultra trail races, the most strategic approach is to focus on internal strategies like pacing, nutrition, and hydration. Keeping your cards close to your chest is also a good strategy.

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Sure, let me provide some insight into the strategic side of ultramarathons. When it comes to ultramarathons, it's primarily an individual endeavor, and what others are doing may not have a significant impact on your own strategy. There are generally two types of strategies to consider.

One approach is to play your cards straight from the beginning, being open about your race tactics and intentions. The other approach is to keep your strategy close to your chest, not revealing your plans to others. Personally, I prefer to keep my strategy undisclosed, maintaining a level of mystery.

However, in races like the UTMB (Ultra-Trail du Mont-Blanc), which I am currently training for, it can be challenging to have a specific strategy against other competitors. Therefore, my focus is more on internal factors. I aim to execute my pacing, monitor my heart rate, ensure proper nutrition and hydration, and take care of myself in the demanding mountainous terrain.

In essence, the strategic aspect of ultramarathons often revolves around personal factors and optimizing your own performance rather than directly strategizing against other runners.

I am a 13x marathoner ready to make the move to ultramarathoning. How do you suggest I increase my mileage for a 50 miler this fall? 

Ramp Up Your Training: Expert Tips for Transitioning to Ultramarathons!

Hey Jay. Thanks your question. So yes, I think for this all you need to do is just make your trading a little bit more specific. You have already know how your body works and how it responds the training after doing 13 marathons, so, yeah, you probably need to do a little bit more volume, so I'd suggest building that by approximately 10 percent, volume each week and standard with Marathon doing three or four weeks. Higher volume and then a deload week if you've got any more questions reach out. I also do some coaching serve. Yeah send me a message on anything and yeah I'll get back to you and best of luck with your first Ultra

To become an ultra marathon runner, you should increase your training volume by 10% each week and stick to a 3-4 week schedule with a deload week. If you have any further questions, feel free to contact me about my coaching services.

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Hey Jay, thanks for your question. Congratulations on your marathon achievements! To increase your mileage for a 50-miler this fall, I suggest making your training more specific to ultramarathoning.

Since you already have experience with 13 marathons, you have a good understanding of how your body works and responds to training. I recommend gradually increasing your volume by about 10% each week. Start with three or four weeks of higher volume training, and then incorporate a deload week to allow for recovery.

If you have any more questions or need further guidance, feel free to reach out. I also offer coaching services, so if you're interested, send me a message and I'll be happy to assist you. Best of luck with your first ultra, and enjoy the journey!

How does the body's cooling system change in hot weather and how can ultrarunners best support it?

Maximizing Cooling for Ultrarunners in Hot Weather

I don't think with the cooling system, it changes depending on what sport you're doing or in particular in hot weather. It sort of is doing the same thing regardless of the weather, but obviously in the hot it's far more prevalent and your ability to be able to keep cooling yourself down then becomes far harder. So for me I think the remains of the main concept points to sort of back and on your wrists in order to keep yourself. Cool, but scientifically, the only way to really actually call your call. Or body temperature down during a race is to ingest something that is called. So for me, it's of trying to use ice slushies when running or just making sure I've got ice in my bottles is really important. Yes, you'll get the perceived feeling or you'll get the feeling that you're getting cooler by putting ice on your neck or ice on your wrists. But there's actually not cooling down your core body temperature.

The best way to cool down during a race is to ingest something cold, such as ice slushies or have ice in your bottles. Putting ice on your neck or wrists will help with the perceived feeling of cooling down, but won't actually cool down your core body temperature.

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The body's cooling system doesn't change based on the sport or weather conditions, but it becomes more crucial in hot weather. Ultrarunners need to find effective ways to support their body's cooling system in such conditions.

One common approach is to place ice or cold packs on the wrists or back to help cool down. However, scientifically, this method only provides a perceived feeling of cooling and doesn't actually lower core body temperature. To truly lower body temperature during a race, it is necessary to ingest something called a coolant.

As an ultrarunner, I personally find that consuming ice slushies or ensuring that my water bottles have ice in them is essential. This helps to cool down the body from the inside. While placing ice on the neck or wrists may provide a temporary sensation of coolness, it doesn't have a significant impact on core body temperature.

In summary, ultrarunners should focus on ingesting cooling substances and staying hydrated to support their body's cooling system in hot weather.

How do you handle the rough trail conditions during ultras?

Mastering Tough Trails: Expert Tips for Ultra Runners

The best thing to do is to practice and training, specifically for races is really important and it's something that I'll definitely do in the Final Phase of my training before a race and I'll try and training as specific environment as possible. There are a couple of things that you can do in order to help yourself. So, being having really good coordination between, where you're putting your feet and your eyes, that's definitely something you can practice by having good. Good balance and just by running on the trails. When you're at home, another exercise you can do is just try on a stretch of off-road try and increase your Cadence and is run as many steps as you can, as quickly as you can just to get your body because of being able to move a little bit quicker over this terrain to then when there's rough terrain, you're then able to adapt your gate a little bit easier.

To prepare for a race, practice running on trails and improving coordination between your feet and eyes. Increase your cadence by doing an exercise where you take as many steps as you can quickly to help your body move quicker over rough terrain.

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Handling rough trail conditions during ultras requires practice and specific training. Prioritize training for races, especially in the final phase of preparation. It's essential to train in environments that closely resemble the race conditions.

To improve your ability to handle rough trails, focus on coordination between your foot placement and visual awareness. Practice running on trails to enhance balance and coordination. Additionally, try increasing your cadence on off-road stretches, aiming to take as many quick steps as possible. This exercise helps your body adapt to moving faster over challenging terrain, making it easier to adjust your gait during rough conditions.

By incorporating these training strategies, you can better navigate and handle the rough trail conditions encountered during ultras.

Tom Evans answers your Running questions. See all the advice Tom Evans has and get answers to your own Running questions.

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Tom Evans made his mark on the ultrarunning world in 2017, coming 3rd in the 251km Marathon des Sables. He won the Beacons Ultra in 2016 and the CCC race at UTMB in 2018, plus the Ultra-Trail World Tour in NZ in 2020 and the Madeira Island Ultra Trail in Portugal in 2021. He also finished 3rd in UTMB 2022.