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 does recovering from altitude training differ from regular recovery?

Altitude Training: Higher Caloric Output & Increased Carb Consumption for Recovery

With this the same principles apply. But operating it out to do requires higher calorific output and you'll use more energy to do the same amount of work so you're using more carbohydrates when you're at altitude. So recovery wise you probably need to look at consuming slightly more carbohydrate in and around training because you're going to be burning more. But apart from that the yeah, it's fairly similar. Some people is really different between some people. Some people find it hard to recover it out, Stood other people find a little bit easier but yeah, the principles of how you would recover at sea level, stay the same for when you're at altitude. But for me personally, I find that I recover a little bit slower in my first couple of weeks coming from altitude but then yeah after that it seems to be sort of Fairly standard to at sea level, but you just really gotta listen to your body and using tools like your Garmin watch or heart rate. Variability in the mornings is really useful but also you've just got to be able to use your feel and exactly how you're feeling only, you will know. So yeah, just go test some things out and I'm good luck.

Operating at a higher altitude requires more energy and thus more carbohydrates for recovery. The principles of recovery stay the same, but some people may find it harder to recover. To ensure you are recovering correctly, use your Garmin watch or heart rate variability and listen to your body.

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Recovering from altitude training differs slightly from regular recovery due to the increased energy expenditure and higher utilization of carbohydrates at higher altitudes. It is recommended to consume slightly more carbohydrates during and around training sessions to compensate for the increased energy demands.

While the principles of recovery remain similar to sea level, individual experiences may vary. Some people find it more challenging to recover at altitude, while others find it easier. Personally, I find that my recovery is slightly slower in the first few weeks after returning from altitude, but then it becomes more similar to recovery at sea level.

Listening to your body is crucial during the recovery process. Utilizing tools like a Garmin watch or monitoring heart rate variability in the mornings can be helpful. Ultimately, you need to rely on your own intuition and pay attention to how your body feels. It may require some experimentation to find the best recovery strategies for you. Good luck!

What's going through your head during a race?

Finding Flow: The Mental Journey of Racing

Hey Sam. So yeah, I guess a lot of different things. I think things are always going to get tough in races, you have good times and our bad times. And earnings is just realizing that when you're going through a bad time, that there is a good time that will come after that, and you'll come out of that dip. So yeah, what do I think about a lot of the time it's of about the training and about the process that I've done in order to get to that point in the race, I do listen to some music, some time, depending on what the rate is. And if it's dangerous or not. But yeah, I think really, I like to be, I like to concentrate. I don't really like to switch off. I like to be really in the moment, people die described flow. State is when your mental side and your physical side come together. And I think if you're Switched Off and thinking about random things and I don't know, you can achieve Flow State.

I think about a lot of different things during a race. My focus is on the training and process that got me there, as well as staying in the moment and achieving a flow state, where my mental and physical sides come together.

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During a race, a lot of different thoughts go through my head. I know that there will be both good and tough times throughout the race. When facing a challenging moment, I remind myself that there will be better times ahead and that I will overcome the dip.

I often think about the training and the process I went through to prepare for the race. Sometimes, I listen to music, depending on the nature of the race and if it's safe to do so. However, I prefer to stay focused and fully present in the moment. Some people describe this state as being in a flow, where the mental and physical aspects come together. I believe that being switched on and avoiding distractions allows me to achieve this flow state.

Falling Asleep Standing: Military Experience Proves It Possible!

Yes, I was in the military before I started running and it's yeah, I have fallen asleep while standing up before I wouldn't say I can do it on cue but yeah, I have fallen asleep while standing up during how I'd military exercises.

Yes, I have fallen asleep while standing up during military exercises.

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Yes, it is true that you can sleep while standing. I have personally experienced this during my time in the military. While I cannot do it on command, there have been instances during military exercises where I have unintentionally fallen asleep while standing up.

Do you lift heavy weights? If yes, how often, and do you lift to fatigue or a set number of reps?

Once a week: Lift heavy, build strength, prevent injury

Yes, I tend to lift relatively heavy weights once a week and that's predominantly going to be based in and around my leg strength. So that's a mixture of squats, lunges and car floating. And with car floating I do is going to go super heavy and do isometric holds and I will do something like four sets of a minute, both on my gastroc and on my salon. Straight leg and bent leg with squats. I do something around 5 by 5. So 5 reps. Five sets depending on what phase of periodization I'm in. And yeah, I think it's important to to lift heavy weights for one for that strength. But also for that injury prevention to make sure that when you need to access a hundred percent of your muscle fibers, then you're able to

I lift heavy weights once a week, focusing on squats, lunges, and car floating. For each exercise, I do 4 sets at 1 minute each and 5 sets of 5 reps depending on my periodization phase. This helps with strength and injury prevention.

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Yes, I do lift heavy weights, typically once a week. My focus is primarily on leg strength, so I incorporate exercises like squats, lunges, and calf raises. For calf raises, I go super heavy and perform isometric holds for about four sets of a minute each on both my gastrocnemius and soleus muscles.

When it comes to squats, I usually do around 5 sets of 5 reps, depending on the phase of periodization I'm in. Lifting heavy weights is important not only for building strength but also for injury prevention. It ensures that I can access 100% of my muscle fibers when needed.

Alcohol's Impact on Running: Slower Reaction Time and Impaired Recovery

So a couple of things here with consumption of alcohol, firstly it slows down your reaction time. So if you're running on uneven surfaces you may yeah you might trip up and things like that even if you've not drunk very much but you've got to slow reaction times. You're not able to see the ground as quickly but for me mainly the reason why I don't drink is because of the increased recovery times pose training alcohol stops your body being able to To synthesize protein. So you're unable to rebuild or repair any muscle fibers or any muscle damage caused. So it almost it's like when a factory shots but there's still lots to do and everything just gets part up. Part up part up and at some point it's yeah. It's all going to end very badly.

Alcohol slows reaction time and impairs the body's ability to repair itself after physical activity, making it difficult to recover from exercise.

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Alcohol can have several impacts on running. Firstly, it slows down reaction time, which can be problematic when running on uneven surfaces and increase the risk of tripping or falling. Additionally, alcohol impairs the ability to quickly perceive the ground, further increasing the risk of accidents.

Moreover, alcohol can significantly affect recovery times after training. It inhibits the body's ability to synthesize protein, which is essential for rebuilding and repairing muscle fibers. This can lead to prolonged recovery periods and hinder the body's ability to heal from any muscle damage caused during running.

In essence, alcohol's negative effects on reaction time and muscle recovery make it a less-than-ideal choice for runners. It can disrupt performance and increase the likelihood of injuries.

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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.