Cross Training For Runners

**This is a guest post**

Why Are Physical Exercises as Important as Logical Ones? General training of the body is an essential part of modern life. Of course, there is no need for immense strength and agility today as many centuries ago. People no longer need to be hunters and preppers to ensure their sustenance. Life is established, and today sport is a chance to support your health, have a great time, and socialize with like-minded people. It’s important for the student, teacher, office or police worker. Even retired people need activity to maintain strength and longevity.

The Benefits of General Training of the Body

Physical activity should not be perceived as an obligation, which is immensely irritating. On the contrary, it is necessary to do exercises with joy. This will allow you to enjoy every movement to recharge your energy and vigor. It is not relevant whether you provide writing services or legal advice, design premises, or engage in sewing. To learn more about the benefits of physical training, you can order expert paper at EduBirdie Canada. Your activity is not accompanied by constant movement, and there are a lot of such spheres. To compensate for the lack of activity, it is recommended to do sports. It can be a visit to a yoga center, a regular swim in the pool, or working out on fitness equipment.

https://unsplash.com/photos/gJtDg6WfMlQ

Life Expectancy Extension

Increasing life expectancy should not only be a concern for the elderly. It’s something we should have been thinking about since high school and college. The good news is that education involves more than just acquiring knowledge and using writing services. Physical education is provided in educational institutions. It makes it possible to develop harmoniously in all directions: to gain knowledge, to use the best research paper writing services in the USA, and to build muscles. At the same time, students remain physically active and often participate in competitions between courses or universities.

According to studies, regular exercise increases life expectancy by an average of seven years. This is because moderate exercise reduces the risk of developing heart problems. Negative manifestations related to the work of other internal organs are also bought over.

Improvement of the Cardiovascular System

Sports keep the heart and blood vessels in good shape and improve the condition of the muscles. Normalization of health is related to the reduction of the cholesterol level during exercise. Blood clotting is also reduced, which is important for excellent well-being.

Weight Correction

During general training of the body, you expend a lot of energy. This reduces the amount of fat and contributes to the normalization of weight. You should do different exercises for active weight loss.

Improving Cognitive Functions

Thanks to sports, brain function improves. This applies to memory and cognition of new themes. Physical exercise stimulates the creation of neurons. Accordingly, you will have no difficulty learning and remembering the material you are interested in.

Normalization of Sleep

Just 30 minutes of moderate exercise contributes to the normalization of sleep. But it is necessary to determine the time when physical activity brings optimal results. In some cases, evening exercise excites and disrupts your usual sleep regime.

Improved Skin Condition

Thanks to the general training of the body, the metabolism of the liver is normalized, and the processes of the cardiovascular system come back to normal. This contributes to the improvement of the skin. But you will notice changes in appearance only if you exercise regularly.

Improvement of Digestion

The condition of the stomach and intestines plays an important role. It is not necessary to use medication to normalize digestion. Start with general training of the body, and things will get better. In addition, you will strengthen your immune system and get your weight in order.

Excellent Emotional State

With a sedentary lifestyle, the body stops coping with stress. To avoid negative manifestations, exercise. The method is as effective as taking antidepressants. Only in the first case, recovery and rejuvenation take place.

Conclusion

Sitting at your lesson in classes, working in an office, or at a machine, it is necessary to adhere to a healthy lifestyle. Otherwise, you will encounter problems with the back, joints, and other parts of the body. A half-hour of exercise or physical activity at the gym is enough to make you feel great and increase your life expectancy. You will notice an improvement in all areas, from your general condition to your mood.

Looking for some of the best YouTube workout channels for runners? Then you have come to the right place.

Being stuck at home doesn’t mean the end of your cross-training exercise.

A home workout can work well, and staying active is not only good for your physical state but also your mind.

Whether you don’t have the budget for the gym or have no time for it, you can find many efficient online videos to help you reach your fitness goals.

From classic bodyweights exercise, and yoga, to Pilates and high-intensity interval training sessions, the following picks have something for everyone.

I’ve rounded up some of my favorite YouTube channels in today’s article to add much-needed variety to your indoor fitness routine.

Enjoy:

Note – Just make sure you are connected to a reliable internet so that you can continue to stream YouTube seamlessly. If you are looking for suggestions, I recommend reaching out to Xfinity customer service to sign up for super-fast internet at affordable rates.

The Running Channel

Looking for great content designed for runners? Then the Running Channel is one of your best options.

The Running Channel has been uploading great content since 2009, having over 553,000 subs at the time of the publication of this article.

The Running Channel’s mission is to offer great content to those who love running, regardless of their ability or experience.

The channel’s team are high energy, informative, knowledgeable, and practical. The channel shares advice on running, such as race vlogs, training advice, hill training, and interviews. The videos are also relatively short, which makes them easier to watch.

You can also find plenty of at-home workouts for runners and so much more.

Fitness Blender

Are you looking to add some high-intensity training to your at-home training? Then fitness blender is a great choice.

Fitness Blender is a husband and wife training duo channel. The 6 million subscribers channel offers workouts that typically don’t require equipment, so you can easily do them at home.

Fitness Blender is one of the best sources of 150 HIIT workouts on YouTube, with over 150 routines at the time of writing this post.

The founders, Daniel and Keli, are fitness industry experts in Nutrition, Psychology, physiology, etc.

Additional resource – Does running build muscles?

HASFIT

Founded by Coach Kozak and Coach Claudia, the HASFIT team believes that everyone should be able to exercise at home.

The almost two-million subscribers channel has over 1,000 full-length workouts, so you can find a routine that meets your needs.

HASFIT also has a website and mobile app for those that would like to exercise alongside the coaches.

This channel is filled with over 1,000 full-length workouts, which might be overwhelming for some.

But don’t worry. The channel breaks up the workouts with playlists such as workouts by muscle group, beginner workouts, etc.

Just keep in mind that some workouts may require some equipment, like weights or a resistance band. But nothing complicated.

Yoga With Adriene

Do you have tight hamstrings? Then you need some yoga.

Yoga is one of the best cross-training workouts for runners. It helps strengthen your entire body and improve flexibility and mobility in your muscles and joints. This, as you can already tell, is key for superior performance and injury-free training.

I cannot emphasize this enough.

One of the best Yoga YouTube channels is Yoga with Adriene.

With over 6 million followers, the channel is one of the most successful yoga channels on YouTube.

Adrienne’s straight and clear style is a big part of the appeal – there’s little talk of New Age stuff here.

Her channel also offers classes for different people and backgrounds, from beginner yoga to yoga for runners.

Additional Resource  – Here’s your guide to advanced running metrics

VO2 Max Productions

Looking to take your running to the next level? Then you should check out VO2 Max Productions.

The host, Sage Canaday, is a pro runner who shares stellar and compelling content for runners.

Sage competed in two US Olympic marathon trials and is a pro ultra mountain runner.

He also bakes vegan cookies, plays guitar, and shares practical tips on becoming a better runner on all levels—whether you just picked up the sport or have been running for years.

At the time of writing this, VO2 Max Products have over 90,000 subscribers and 16 million views.

What’s more?

The content is laid out in a simple way. Think of it more like a friendly chat from a pro.

The channel mostly focuses on pro-long-distance running tips and advice with a mix of other tutorials that dive into injury prevention, strength training, and diet.

In the videos, you’ll learn more about proper form, runners’ diets, and tips for long-distance running and optimal performance. You won’t be disappointed.

Additional Resource – Strength Training program for runners

**This is a guest post by my friend Naileth Ariza Barrera**

High-calorie, ultra-processed foods are easy to overconsume. These kinds of foods are sweet, delicious, and not satisfying, but they are also low in nutrients. Medical experts have discovered that eating high-calorie foods increases a person’s chance of contracting deadly illnesses of the kidney and heart. Medical research also highlighted that overweight and obese people have an increased chance of suffering from these illnesses if they don’t reduce their calorie consumption and eliminate excess body fat.

Fixing the Obesity Epidemic

Reducing calorie consumption and getting rid of body fat is not as easy in reality as it is in theory. One of the best methods of achieving this is by being on a calorie-restricted diet. Unlike exercise, dieting can be incorporated into a hectic schedule. When combined with adjustable gastric balloons, diets can reduce calorie consumption and help you burn excess body fat much faster. Here are healthy foods diets you should consider if you are fat.

Dash Diet

Every food diet has what it’s designed to accomplish in the body. Nutritionists created the dash diet to improve blood circulation and stop hypertension. To achieve this, the diet helps reduce the amount of sodium intake in the body. The diet is prepared with lots of vegetables and fruits.

Fruit Diets

Packed with minerals and vitamins, fruit dieting is one of the best ways of reducing calorie consumption. When fruit dieting, no amount of fruit consumption is excessive as long as you don’t get any stomach problems. Fresh fruits are more advisable for fruit dieting when compared to dried fruits.

Water Diet

Water should be your best friend when looking to burn a large amount of body fat. Water contains zero calories which makes it the perfect liquid for fatty people. Regular consumption of water, at least 15 cups daily, has proven effective in burning excess body fat. To effectively carry out a water diet, the person will need a lot of discipline and determination. Drinking a glass of water before you sleep at night and after you wake in the morning is also advisable.

Additional Resource – Here’s how to much to run to lose weight

Zero Or Low Carb Diet

This type of diet is mainly for those who like eating seafood. In this diet, you substitute carbs with highly proteinous foods like fish; if you eat carbs, it must be limited to 60g daily. According to a medical review published in 2015, a low-carb diet proved effective in burning a large percentage of body fat.

Fasting

Abstaining from edibles for a certain period during the day is one of the most effective diets for fat people. The trick behind this diet is when you become hungry and in need of energy, the body begins to burn excess fat to convert them to energy. This should be practiced once a week as the body needs other nutrients to survive and stay healthy. However, if you can’t wholly stay without food and water, you can opt for water fasting, where you can only drink water without eating.

Additional resource – Here’s how long does it take to lose 100 pounds.

Gastric balloon is your solution

If you don’t want any specific diet, you can simply opt for a gastric balloon system. These systems make it impossible for you to eat irrespective of the food selection. You may experience some stomach problems after getting the gastric balloon. In this case, consult your doctor.

Additional Resource – Here’s your guide to pre and post run nutrition

Running is one of the best exercises to help you lose weight and maintain a healthy weight.

But, if you’re a runner looking to lose weight, you must have wondered whether you’ll get more benefits from running a long distance at a slower pace or if there is to be gained from speeding and running faster for shorter distances.

So which will be the most effective in meeting your weight loss goals?

That’s what we’re going to discuss in today’s post.

As you can already tell, the answer isn’t all white or black, as there are many things to consider, and the answer depends on a host of factors.

Let’s break down the pros and cons of running for distance Vs. and running for speed when it comes to weight loss.

The Basics Of Losing Weight

At around 100 calories per mile, running is one of the best ways to increase burn calories.

But why is this relevant?

Let’s go back to the basics.

To lose weight, you simply burn off more calories than you take in. This means that your energy expenditure—as in running, exercising, moving, etc.—must exceed your energy intake—as in eating and drinking.

Yes, it’s the good old Calories in Vs. Calories out principle.

You can create this deficit by exercising—and moving—more, eating less, or mixing both. A series of slower miles can pile up and create a consistent calorie deficit leading to weight loss.

The Pros

Running faster takes less time, and it’s great for cardiovascular health. Faster miles put a lot of stress on your body, forcing it to take longer to recover. This, in turn, means more calories burnt after the workout, or what’s known as EPOC.

This is not rocket science because the more you push your body to keep up the faster pace, the greater the energy needs. Here’s the full guide to how many calories you burn running a mile.

What’s more?

Faster miles also tend to build muscle mass, which can increase your overall metabolism. As your body tries to recover from the hard work, it’ll continue to burn calories at a higher rate, even long after you’ve finished running.

The Downsides

Although speeding up has a lot to offer. It’s not feasible for everyone.

Unless you have a good running base, keeping up a faster pace for a long time is out of the option.

If you’d like to speed up, you’ll have to spend less time running.

What’s more?

Faster-paced runs can make you feel exhumated later in the day. Not that faster miles mean more impact on your muscles and joints.

There’s a reason you feel sore after hard training.

Additional resource – How to measure body fat percentage

Distance For Weight Loss

When running long-distance, you’re technically performing steady-state cardio, which is the lower training intensity that can be performed for a long time.

During steady-state training, your heart rate stays within the moderate work zone, not going through the ups and downs it would during high-intensity training.

The Pros

Long runs work well for improving your endurance and overall cardiovascular health.

Most of your training will be performed at a steady-state pace in most road races, such as 5K or marathons.

Long-distance running can burn a lot of calories with less effort. It’s also the bread and butter of most half marathon and marathon training plans.

Sure, you’ll be shedding more calories per minute, but you’re training for more times, so the total calories burned can rack up.

A 160-pound male runner going for one hour-long run at a pace of 10 minutes per mile will burn around 750 calories.

The Cons

Just like anything else, long runs aren’t without downsides.

Sooner or later, long slow runs might lead to plateaus. As your body gets used to the miles, it won’t feel pushed, thus burning fewer calories for the same level of work.

Sure, logging more miles is one way to break through plateaus, but you can only run so far. Given time, your body will become used to a certain distance, and your weight loss will eventually plateau.

What’s more?

Slow long runs take twice as long.

Longer runs are hard to fit into busy days, so you might end up skipping on them altogether.

Additional Reading  – Does running give you abs?

Slow Running vs Fast Running for Fat Loss  – The Conclusion

As you can tell, there are pros and cons to running both faster and farther.

So which one works the best for you hinges on your fitness level and training goals.

For example, going faster will be key if you’re training for a shorter distance. But longer runs might be the best way to go if you’re looking to run a marathon.

Here’s what I’d recommend you do.

If you’re serious about losing weight while improving your overall fitness, do both.

Yes.

After all, variety is the foundation of a well-rounded running routine. Don’t get too focused on losing weight.

You should likely be mixing up your routines to ensure you’re going faster and farther at regular intervals.

In the end, regular training is what’s going to help you achieve lasting weight loss. The rest is just details.

Additional Resource – How Many Calories Should a Runner Eat

Looking to run an 8-minute mile? Then you’ve come to the right place

Whether you’re a complete beginner or training for your first 5K, running an 8-minute mile can improve your performance and pace.

Cruising at such speed may seem insurmountable, but it’s not impossible.

With the right training, commitment and attitude, you’ll be running that eight-minute mile before your know it.

In this article, I’ll dive into how to make your training more effective, prepare your body and mind, and so much more.

More specifically, I’ll look into:

• How fast are 8-minute miles?
• Can everyone run an 8-minute mile?
• The exact pace for an 8-minute mile
• How to set starting point?
• The importance of interval training in improving mile speed
• And so much more.

On your marks?

Ready, set, go!

Why It Matters

Want to run a faster 5K? Then run a faster mile

Want to run a faster 10K? Then run a faster mile.

You get the point. I hate to sound like a broken record.

So whether you’re a 5K, 10K, or even marathon runner, it all goes back to that mile time. It’s the foundation for everything.

How Fast is An 8 Minute Mile?

Running an 8-minute mile equals running a 4:58 kilometer. Or the equivalent of running 7.5 miles per hour—or 12 kilometers per hour.

Want to get a taste of that speed? Hop on the treadmill, set it on 9 MPH, then see how long you can hang on.

The Prerequisite For Running A 8-Minute Mile

So can everyone run an 8-minute mile?

I believe it’s the case.

Although running such a relatively fast mile is a challenge, it’s one that can be achieved by virtually every runner—given time and training, of course.

Don’t expect to be able to run this fast unless you’re already in good shape.

If you want something more challenging, you better check my guide to running a 5-minute mile. That’s a real challenge.

If you already have a solid running base—as in, you have been regular for the past few months—then the 8-minute mile should be within your reach.

Training For an 8-Minute Mile – How Long it Should Take?

The answer hinges on your starting point and fitness levels.

If you’re committed to this goal and are training three to four times a week, you should easily achieve it within 8 to 12 weeks.

Keep in mind that an 8-minute mile is quite an achievement. It’s something that can happen overnight. But, if you persevere, you’ll be able to run a mile in eight minutes—or even faster.

Like anything else, consistency takes us to the finish line. Therefore, if you’re serious about running an 8-minute mile, then you have to get your game—both inner and outer—in order. The rest is just details.

Note – Here’s the full guide to the average time to run a mile.

How to Run an 8 Minute Mile

Without further ado, here are the guidelines you need to run a mile in 8 minutes or faster.

Do A Time Trail

Whether you’re looking to run a faster mile or a sub-20 minute 5K, you’ll need to know exactly where you are currently.

That’s why, before you take any further steps, make sure to determine your current mile time. Establish your mile baseline time.

The rest is just detail.

Maybe you’re a few seconds away or minutes. It doesn’t matter. At least now you know what you’re working with.

Just keep in mind that it’s easier to go from a 10-minute to eight than to go from a 12-minute to eight. So the further you’re from your goal, the more time it will take.

Here’s how.

After a thorough 10 to 15 minutes warm-up, run a mile on a flat track and record your time. One mile is the equivalent of four laps on most standard outdoor tracks. (Learn more how many laps is a mile around a track here)

Once you complete your baseline test, you’ll e set and ready for what’s next.

Additional Resource – Here’s how to run faster

Interval Training For an 8-minute mile

You don’t just need to work hard—you also need to work smarter. Intervals are one way to work smarter.

By far, the most efficient way to improve your mile speed is to do high-intensity interval running. As a runner, adding speedwork to your training plan can help you improve your overall athletic performance—not just for the mile but for everything else.

One example is to run a few 200-meter sprints—half a lap—or 400-meter sprint—one lap—on a track with a short break in between each effort.

The session is simple. All you have to do is start with a 10-15 minute warm-up, run a hard 200-meter, walk for 200-meter, then repeat for 15 to 20 minutes. Easy peasy.

Finish the workout with a 10-minute slow jog as a cool down.

Build Your Endurance

Speed is one piece of the puzzle. You also need to build your endurance.

Although one mile is relatively short, running an 8-minute mile can test your mettle.

You should incorporate at least one long run into your weekly plan. This should improve your overall conditioning, which allows you to run further and faster.

In other words, to run a faster mile, you’ll have to get good at running longer than a mile.

But why it’s the case?

Running slow and long has improved aerobic endurance and efficiency—keys for running a faster mile. This type of training can also enhance the mitochondrial density in your muscle cells—the energy-producing cells in your muscles.

The best way to increase your running distance is to do it slowly and gradually. I’d recommend following the 10 percent rule, in which you increase weekly mileage by no more than 10 percent from one week to the next.

To get the most out of your long runs, shoot for at least running between 4 to 7 miles a session once a week.

Just make sure to get there slowly and gradually. For instance, if your current “longest” run of the week is 4 miles, and your total weekly mileage is 11 miles, add roughly one mile per week until your long run is around 7-8 miles.

Add Hill Training

Hitting the hills can make you stronger and improve your running efficiency.

Sure, hills are hell, but they’re a necessary evil—especially if you’re serious about running your best.

Also known as incline training, hill training can help boost your lactate threshold, which is key for improving your mile time.

To do hill reps, begin by warming up for ten to 15 minutes of easy running on a flat surface.

Running outdoors? Find a hill with a decent incline but not too steep. The hill should extend for about 100 to 200 meters.

Run up the hill at your 5K effort pace—or a little bit faster. Make sure to push yourself hard up the hill, but keep good form the entire time.

Aim to keep a consistent pace and effort.

Once you reach the top, turn around and recover by jogging or walking down the hill.

Start with five reps, then work your way up to completing ten with good form.

Improve Your Form

Another measure to help you improve your mile speed is to pay attention to your running form.  This is especially the case if you’ve been doing your due diligence—doing intervals, long runs, hills, and staying consistent—but nothing is working.

Yes, it’s time to look at your technique.

It should come as no surprise, but good running technique can make your running easier, which allows you to run further faster and avoid injuries.

The best time to work on improving your running form is during long runs, so it can serve you well as you speed up.

Here’s what to pay attention to.

• Gaze ahead. Keep your eyes looking ahead of you. Looking up or down can place stress on your neck and back.
• Run tall. Keep your back straight, core engaged, and shoulders relaxed.
• Avoid landing on your heels—instead, land on the ball or midfoot of your foot.
• Your elbows. Bend your elbows at a 90-degrees angle and keep swinging them back and forth—no side to side or across your chest.
• Run quietly. Your feet should hit the ground around your midfoot and roll onto your toes.
• Land directly under your center of mass and feel light and springy.

For more on proper running form, check the following guidelines

• Proper running form
• Proper treadmill running form

Be Consistent

At the end of the day, whether you’re looking to improve your mile speed or bench press, what will you set you apart from everyone else is how committed you’re to training.

Sure, the training guidelines I shared today can help improve your performance, but if you don’t develop a consistent and reliable training schedule, you won’t make it far down the road.

That’s why, if you’re serious about running an 8-minute mile or faster, the most important thing you can do is to train consistently.

I’d recommend following a running program, whether you follow a generic online plan or have designed it by a coach, and include four to five days of running each week to improve your endurance, stamina, and speed.

Logging the mile only when you have the time and desire isn’t the best way to pursue your goals.

You must keep your training as regular as possible so that your body can adapt to the stresses of running farther and faster. Do this for a few months, and before you know it, you’ll be able to run an 8-minute mile or even faster.

Additional readings:

• What is the average time to run a mile?
• Pacing Strategy In One-mile World Records
• The Effects of Mental Pacing on the Mile Run
• Are 8-Minute Intervals Uniquely Effective?
• What Breaking the 4-Minute Mile Taught Us About the Limits of Conventional Thinking

How To Run An 8-Minute Mile? – The Conclusion

There you have it! If you’re serious about running an 8-minute mile then today’s post has you covered. The rest is just details.

Please feel free to leave your comments and questions below.

In the meantime thank you for dropping by.

Keep training strong.

Have you ever finished a long run on a hot day and then experienced cravings for salt? Then know you’re not alone.

This happens to every runner.

Here’s the truth.

Everyone knows that sweat is salty. The more you sweat, the more salt you lose from your body. And as we’ll see in today’s post, salt is a vital ingredient.

To help you make an informed decision on salt and running, in today’s post,

I’ll explain the importance of salt in a runner’s diet, deficiency symptoms, how much runners need, and much more.

But let’s explain some rock-hard facts about salt first…

What is Salt

Before diving into how much salt and sodium runners need, I need to explain the difference between the two.

It’s a common thing to use the words sodium and salt interchangeably. But understanding the difference between the two could impact how your manage nutrient intake and overall diet.

In essence, salt is the crystal-like chemical compound sodium chloride, whereas sodium refers to the nutritional mineral sodium, which is a part of sodium chloride.

Here’s a clear way to tell them apart, as we commonly know it.

Salt is what you add to your food when you use the salt shaker, while sodium is found in food, either naturally or artificially added into processed foods containing preservatives.

So what else makes table salt? Technically salt is a mix of the mineral elements sodium and chloride. More specifically, sodium makes up about 40 percent of table salt. And this is what’s detrimental to your overall health and well-being.

So let’s dive more into what Sodium is.

Sodium Explained

Essentially, sodium is an electrolyte, along with magnesium, potassium, calcium, phosphate, and chlorine, that your body steadily regulates concentration.

These minerals in the human body have an electric charge and play an important role in the human body’s function.

They are found in tissues, blood, urine, and body fluids.

Some of the roles of electrolytes include:

• Removing waste out of your cells
• Balancing pH levels
• Regulating the amount of water in the body
• Ensuring proper muscle, nerve, brain, and heart function
• And so much more.

What about sodium?

Sodium, which is made up of 40 percent salt, plays a huge role in the transmission of nerve impulses and proper functioning of muscles and cells and helps prevent dehydration.

When you don’t consume enough sodium, your blood volume drops, forcing your brain and kidney to shut down.

More importantly for runners, sodium is involved in muscle contractions.

The claim that muscle cramping is caused by a lack of sodium in the body is true. This is especially the case if you tend to run long and often in the heat. This is why most sports drinks concentrate on the electrolyte sodium.

Additional resource – Running supplements for runners

How Salt Works

Although salt had a bad rap, research reported that excessive intake could increase blood pressure and cause chronic disease.

More than likely, you’ve been warned about excessive salt intake and other sodium foods. As a result, some experts may recommend removing sodium from the diet as much as possible.

The reason?

The average American consumes high levels of sodium every day.

Research from Harvard’s School of Public Health reported that the average American ingests roughly 3,300 mg of sodium per day, with roughly 75 percent of it coming from processed foods, while only getting roughly 2,900 mg of potassium each day.

All that being said, when you consume the right amount of salt, it can actually help your body. When you run and sweat, you also lose electrolytes, making you feel tired and sleepy after running.

If you often run regularly, it means you’re sweating a lot, thus, losing electrolytes in droves. If you do not replace them, you can get dehydrated and tired.

That’s why salt is so important, as research says it can improve your running endurance, speed, and performance. More on this later.

But remember that how much salt you need will always depend on your sweat rate, training intensity, physiology, and weather conditions. No suit fits all. Again, more on this later.

Additional Resource – How to Make yourself poop before a run.

Risks of Low Sodium Levels

Having insufficient sodium levels can take a toll on your body.

For starters, lack of sodium can cause swollen fingers and toes, which might seem like a minor nuisance but are warning of fluid imbalance.

What’s more?

Just drinking water and not replacing the lost sodium lost can lead to hyponatremia, or what’s known as water intoxication. The condition is the result of prolonged periods of sweating as well as excessing fluid intake.

The most common symptoms include:

• Headache
• Loss of energy
• Fatigue
• Confusion
• Nausea and vomiting (here’s how to prevent throwing up while running)
• Restlessness and irritability
• Dizziness
• Muscle weakness, spasms, or cramps
• Seizures
• Loss of consciousness
• Coma

What Affects Sodium Levels

If you skip sodium-rich foods while sweating a lot, especially if you have high sodium concentration in your sweat, chances are you’ll need to consume more salt, especially before your run.

How much you need comes down to your sweat rate and the sodium concentration in that sweat.

These two variables can be affected by:

• Training intensity – Running harder makes you sweat more
• Weather conditions—high temperatures and humidity make you sweat more
• Physiology—some runners tend to sweat more or have saltier sweat than others.

What’s more?

Your genetics also matter. Study reports that sodium concentration in sweat can vary drastically from person to person.

Research has reported that the average sodium concentration in sweat among male elite athletes was about 950 mg per liter, ranging from 350 mg to more than 1,800 mg per liter.

That’s a wide range.

To learn more about the impact of sodium of athletic performance, check the following studies:

• Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports
• Salt increases physical performance in resistance competitions
• Do Salt Supplements Boost Athletic Performance?
• Impact of Sodium Ingestion During Exercise on Endurance Performance
• The performance-enhancing benefits of salt, explained

Additional Resource – Why Do I sweat too much while running?

The Exact Rate

If you’re shedding a lot of sodium via your sweat, you could lose as much as 3,000 mg per hour. That’s a lot. Like, a lot. This can take a toll on your hydration levels.

But if you aren’t training that hard or sweating less, you might only need a few hundred milligrams. This also means that you’re less like to need sodium supplementation.

Additional Resource – Here’s your guide to pre and post run nutrition

Sodium in Sweat

The average human body contains roughly 70,000 mg of sodium or about 11 tablespoons of salt. When you run, you lose a lot through sweat.

How much you lose depends on:

• The volume of salt in your sweat. Some people have saltier sweat than others. You can tell if you’re one of them if you tend to develop a crust of salt on your skin after a hard run.
• Your sweat rate. You lose more sodium if you tend to sweat heavily than a “light sweater”. On average, we lose about 500 mg of sodium per pound of sweat, ranging from 220 to 1100 mg.
• How long do you run in the heat. If you aren’t used to running in the heat, you might lose upwards of 1,000 mg of sodium per pound of sweat. However, your losses can drop as much as 300 mg when you’re well acclimatized.

Additional Resource – What’s the best temperature for running?

Do Runners Need More Sodium?

Runners, and athletes in general, need more sodium than the average person. Since sodium is mainly lost through sweat, you can sweat a lot as a runner.

As a runner, you’re prone to sweat a lot during training. This is, after all, the key mechanic in cooling your body’s core temperature while exercising. Otherwise, you’ll overheat.

When you sweat, you lose electrolytes. The bad news is that you lose sodium in the greatest amount, and you lose much smaller amounts of calcium, potassium, and magnesium.

There’s no universal formula for how much sodium you lose during a run, as it depends on the amount of your sweat and the sodium concentration in the sweat, which varies based on training intensity, weight, diet, heat acclimations, and genetics.

To determine your sweat rate, weigh yourself before and after each run. While determining your sweat rate is straightforward, finding out the exact sodium rate being expelled in that sweat is something only a lab test can tell.

Additional resource – Here’s how much water a runner should drink

Fluid Balance

Sodium is key to hydration as it helps the hydration process by improving the rate of fluid absorption.

What’s more?

Research has shown that sodium can help athletes maintain a higher blood volume, which regulates core temperature and heart rate during long training periods.

Muscle Contraction

Muscle cramps are common issues for runners. This can be blamed on low sodium levels as “heat cramping” happens your body loses too much sodium during training.

Keeping your sodium levels healthy can ward off muscle cramps and promote the proper muscle contraction that will keep your body running hard and long.

Additional resource – Your guide to Charleys Horse in runners

Improved Performance

Thanks to the elements mentioned above, especially when it comes to hydration, proper muscle contraction, and electrolyte balance, it should come as no surprise that healthy sodium levels can improve performance.

Yet again, don’t take my word for it.

Let’s look at some of the research.

One example is research published in the Journal Scandinavian Journal of Medicine & Science in Sports that looked into the effects of salt and salt supplements on runners preparing for a marathon.

The runners were divided into two groups:

• Group I was given sports drink and salt capsules
• Group II was given sports drinks and placebo capsules (the control group).

The result?

Group, I was able to finish the race about 26 minutes faster than the other group. That’s a huge difference.

Additional resource – What to eat after running at night

Salt Tablets For Runners

Salt tablets are high-concentrated sodium in capsules or tablets.

And the salt content can vary. So, make sure to, again, check the ingredients to know how much sodium and other electrolytes you’re taking in. Leave nothing for chance.

Regardless of preference, the main goal of consuming these salt tablets is still the same—to boost your sodium intake before and during training.

Most standard salt tables weigh around 1 gram and pack in 200 to 700 mg of sodium.

You can dissolve it in about four ounces of liquid (120ml) or simply follow the instructions on the package.

What’s more?

If you’re already drinking a sports drink, check whether they pack in sodium.

What’s more?

Remember that salt tablets are not needed during normal, easy, and short runs.

And, of course, you can have too much of a good thing. Overdoing won’t improve your running performance.

The Benefits of Salt Tablets

Consuming salt tablets can help you maintain electrolytes balance and retain fluids when you need to, especially while running.

Again, don’t take my word for it.

This randomized controlled trial found that oral salt supplementation can boost electrolyte concentration in the blood as well as reduce water loss during a half-ironman race that included long-distance running.

I can go on and on, but you get the picture. Salt, sodium, or whatever—at healthy levels—is good for you. Period.

Additional resource – Best sources of electrolytes for runners

Risks Of Too Much Salt

Chances are you already know that consuming too much salt harms your health. Overloading can cause high blood pressure, kidney diseases, stroke, and heart disease.

But, for runners, acute sodium replacement during training should not have any harmful side effects on blood pressure and health when used in the proper amount.

Fact – One teaspoon of table salt packs in the recommended 2,300 mg daily sodium intake.

Too many salt tablets can cause negative side effects such as nausea, upset stomach, and vomiting. Be careful.

Not only that, too much salt in your stomach can suck in fluid into the GI tract, which can cause problems during training.

What’s more?

Too many salt tablets during training can increase sodium concentration in your bloodstream. This is a delirious situation as water rushes out of cells to try to thin out the sodium in the blood.

Additional Resource – 20 Fun Facts about running

How Much?

Now let’s get to the good stuff; how much salt—or sodium—do you actually need for optimal function?

Since you’re losing a lot of sodium in sweat while exercising, it’s key to consume enough around your runs.

As a general rule, for runners under 45-60 minutes, you can hydrate with water. But during long runs (anything over 60 minutes), it’s time to add some sodium. This is especially the case if you train in the heat.

So how much salt do runners need?

Since sweat rate—and other variables already discussed—vary drastically from runner to runner, it’s not easy to determine the exact number that should be consumed.

For example, this research on football and tennis players reported sodium losses of around 800 to 8,500 mg over two hours of practice.

For this reason, and some more, only a lab test can tell you the exact sweat rate while training, but most runners don’t have access to this.

The minimum recommendation is around 500 to 600 mg of sodium per hour, but it might shoot up to over 2000 mg if you’re unfit, wear a heavy sweater, run in the heat, or work out for several hours at a time.

When to Take Sodium

Timing also matters. Most of the research reported that salt intake had the greatest benefits when it was taken before exercise rather than during or after exercise.

Let’s look at the research.

Research out of New Zeeland reported that when subjects ingested a sodium-rich drink before running to exhaustion at 70 percent VO2 max in hot heather, they were able to lower their body temperature, keep a higher blood volume, and reduce levels of perceived exertion than when they’d a low-sodium drink before training.

How To Replace Sodium

Fortunately, you have options for getting your sodium levels up during training or making sure they get too low ahead of time.

Replenishing your levels depends on your preference and what’s most convenient. The rest is just details.

Typical Sodium Needs

The average American, surveys show, consumes more than 3,400 mg of sodium per day.

But the daily recommended allowance is around 2,300 mg.

Since we consume a lot of foods containing salt (think bread, lunchmeat, cereals, and snacks), it can be easy to consume far more than the recommended amount.

All that being said, as a runner, you may still need to supplement your training.

Whether you need to take in extra salt before and during training hinges on how much sodium you lose through sweat and your current salt intake in your diet.

Real Food Options

To make sure you’re consuming enough salt, go for real food options that pack in a dose of salt as well as other nutrients.

Some of the best options include

• Cheese
• Deli turkey
• Black olives
• Salted almonds
• Coconut water

What’s more?

You can also simply sprinkle salt on your potatoes, pasta, soup, or any pre-run snack or meal.

Love a smoothie for breakfast before a long run? Then add in a pinch of salt.

Sports Drinks

Sports drinks are specifically designed to help you replenish the electrolytes you lose while sweating.

How much sodium each product pack can vary, so always check the ingredient labels for nutritional information.

As a general rule, go for products that offer around 100 mg of sodium per serving.

Have a sensitive stomach? Test out different products and see which ones work the best for you: different runners, different strokes, etc.

Salt Tablets For Runners – The Conclusion

There you have it! If you worry about your sodium levels while running, then today’s post should get you started on the right foot. The rest is just details.

Please feel free to leave your comments and questions in the section below.

Thank you for stopping by.

Winter brings a long-desired break after challenging months of studying. It is so important for students to recharge their batteries and maybe change the scenery. At least for some time. This would help to meet the new semester in a much better mood!

We can all agree that the dream of a modern student is not only to have a comfortable and fun vacation but also to spend the smallest possible amount of money at the same time. And we can confidently confirm that it is achievable.

However, it will be necessary to allocate some time to plan the smallest details of the trip, to optimize costs, etc. But where can you find this time when you are constantly overwhelmed with different assignments? So, you may be thinking now, “can I just pay someone to write my paper?”. Yes, you can. There are many professional services that will get your papers ready in no time. So you can relax a little and plan your perfect winter trip.

Now it’s time to check some tips to make your winter holiday trip unforgettable and stay on budget.

Plan Your Vacation In Advance

“A pre-planned trip is peace of mind for your wallet,” a true travel expert will tell you. Have you decided on the desired destination for your vacation? Then it’s time to find fellow travelers who will share fuel costs with you, as well as book a good apartment or house in advance.

Use Your Student Card

Just in case, take your student card with you. Sometimes, it comes in handy. For example, local transport providers and museums often offer student discounts. Try to find information about additional opportunities for students in advance.

Choose Weekdays For Your Trip

On weekends and holidays, tourist cities experience a real boom. If you have the opportunity to go on a trip on weekdays, do it. Or choose one of the remote corners of the US, like Oregon, Montana, etc. Such places will surprise you with breathtaking winter magic.

Organize Your Own Tour

Everyone knows that excursions, especially sightseeing tours, are not cheap. If you can’t afford such a pleasure, you can visit a local tourist information center or use a travel guide.

Popular mobile applications, for example, Google Maps and Tripadvisor, will help you find your way around the area and suggest popular places.

Off-Season Is Cheaper

Travel off-season, it will save your budget at least twice. For example, you do not necessarily need to see the mountains in winter, and even more so — during the opening season of winter resorts. But if you are actually dreaming about skiing, pick one of the ski resorts that are affordable for students. Your wallet will be thankful.

Additional guide – Here’s how to breathe when running in the cold

Do Not Take Anything Extra If You Plan To Go Backpacking

There is no worse feeling than carrying a load on your shoulders when you are trying to enjoy your trip. If you decide to travel in winter, pack things that do not let the cold through. They will be indispensable. Warm shoes, a jacket, and several pairs of socks.

It’s always a good idea to have moisturizers or products to help keep your skin in good condition. The main thing is to put on warm sweaters and a jacket and pack things that take up less space in a backpack or suitcase.

If you are going to travel by plane, be sure to read the baggage allowance before the trip, as each airline has restrictions. Most often, such information appears on official websites, and when buying tickets, they always inform about changes.

Take Something To Eat On The Go

We all love to grab a bite to eat when we travel somewhere, right? Especially if you are going on a road trip with friends. Take care of a small “ration” with sandwiches, nuts, or crackers. They will be especially useful if there is no suitable cafe or grocery store nearby and will help you to save some money.

Eat Wisely

Try renting an apartment with a kitchen where you can prepare your own meals. And you will get extra pleasure from trips to local food markets: communication with local residents, and a sense of local culture and traditions (especially if you are in a city that is not at all like yours).

Be Frugal, But Don’t Forget To Indulge

You don’t have to blow $50 on every meal. But do care to get a taste of the local cuisine. It might cost a bit more than fast food, but you can’t skip on the experience

Tourist restaurants are not what you need if you plan to learn more about the city you are visiting. Find inexpensive home-style cafes where locals eat lunch or breakfast. This will not only help you save money but also taste real traditional cuisine, and see how the locals spend their time.

Street food also is becoming more and more popular, but here you need to be careful and find out about tested places in advance.

CouchSurfing

Another vacation budget-busting option for travelers is CouchSurfing. It is one of the largest global hospitality networks implemented as an online service. It unites more than 2 million people in 238 countries.

Members share free accommodation with each other during their travels, organize joint trips, and develop cultural exchange. Using such a service will not only allow you to save money but also let you immerse in the cultural life of the local population.

Communicate In The Local Language If You Are Going Abroad

You might be worried that you’ll mumble some words and the locals will criticize you for it, but in reality, the exact opposite is true. People like the fact that foreigners try to speak their native language and understand their culture. They will treat you with special warmth, no matter how terrible your accent is.

Additional resource – How to choose running gloves

Travel With A Friend

You will have memories that belong only to the two of you and which you can share long after the trip is over. In addition, it is beneficial in financial terms: because you will share the costs of housing, food, and other things. And you have every chance to get as close as possible and remain good friends for life.

Plan Carefully, But Leave Space For An Adventure

When you’re traveling, it’s always nice to know where you’ll be spending the next day. But on the other hand, spontaneity is the most beautiful thing about traveling. When you arrive in a new place, just get a map and ask the locals about the sights. Then rely on fate.

Make New Acquaintances

When you look back on your travels, your best memories will be not of the places you saw but of the people you met. Take the time to make friends with other travelers or locals.

Wrapping Up

At least once in our lives, each of us aspired to make a great unforgettable trip which would be nice to remember for the rest of our lives. Often there is a lack of time, money, or the necessary moment to make this dream come true. So people postpone their dreams again and again.

We hope that our tips from this article will convince you that it is possible to travel even on a minimal budget. So grab your backpack and take a step toward your winter adventure.

Author’s Bio:

Caitlyn Gardner is a Marketing Analyst whose expertise lies in data visualization. However, her passions in life don’t revolve only around her job. She likes mountain climbing and traveling. Caitlyn also dabbles in psychology which helps her maintain a positive outlook on life.

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So, you’re thinking about running a 100K race?

We’re talking over 62 miles here—no small feat!

Think of it as two marathons back-to-back. It’s a huge distance.  It’s also 49 more miles than a half marathon and the equivalent of running twenty 5Ks in a row.

Calling it a huge challenge is no exaggeration!

But don’t get me wrong.

With the right prep and mindset, running 100K is absolutely within reach.

Let’s break down what’s worked for me and other runners tackling this distance.

So, What Exactly is 100K?

First things first. One kilometer equals 0.621 miles. So if you multiply 0.621 by 100, you get 62.1 miles.

In other words, a 100k race will have you running 62.1 miles.

That’s a lot of miles.

Still not making any sense?

Let me put that number in perspective.

Running a 100k is the equivalent of running 49 miles more than a half marathon, 36 miles more than a marathon, and over 30 miles more than a 50K.

The race is also the equivalent of 20 5K and ten 10K.

Yes, imagine running twenty 5K races in a row.

It’s a lot, isn’t it?

How long does it Take to Run a 100K?

The 100K distance may take most runners around 10 to 15 hours to cross the finish line. It means running through meals, the dark, and spending a full day on your feet.

If you’ve done long distances before, you know it’s as much about pacing and grit as it is about miles.

In my first ultra, somewhere around hour 10, I started asking myself why I was even doing this! But trust me, the feeling of crossing that finish line after such an intense journey is something you won’t forget.

Overall, a good 100k time is 09:09:35. If you’re wondering where I got that number, then know it’s the average 100K time across all ages and genders. A fast 100K time is anything within six hours.

Are You Ready for A 100K?

Before jumping into 100K training, it helps to have some ultra-distance experience.

Increasing your training volume over time will grant your body enough to adapt. Jumping from 5K to 100k is the recipe for failure.

The longer the distance of the race, the more time your body will need to adapt to a higher load. There’s no way around it.

Aim to have at least a few 50-milers under your belt first. When you follow this recipe, you’ll have to add 20k. Yes, by no means a short distance, but it’s better than jumping from a shorter distance.

To ensure you’re making the right decision, it’d best to have completed these 50-mile races feeling pretty good.

Building Your Base

Before you start tackling ultras, make sure you’ve got a solid base.

I recommend focusing on running pain-free for at least 6-12 months before jumping into a race like this. I’ve seen too many runners rush the process and end up injured.

Try to get in five weekly runs, keeping them easy and slowly increasing the mileage

Eventually, you’ll consistently run 18-20 miles for your long runs. Trust me, patience pays off.

Get Your Mind Ready Too

Running 100K is as much mental as it is physical. I’ve had races where the physical pain was less of an issue than the mental hurdles I had to overcome.

You’ll definitely hit some low points along the way. But training your mind to keep going when your body wants to quit is crucial.

I remember hitting mile 40 in my first 100K, and every part of me wanted to quit. My legs felt like lead, and mentally, I was questioning why I’d signed up for this. But what got me through was focusing on small milestones—the next aid station, the next hill, the next mile. Breaking the race into smaller chunks made 62 miles feel less intimidating.

I know this sounds easier said then done, but believe me – once you train your mind as hard as you train your body – you’ll get my point.

Spend Time on Your Feet

More than anything else, you need to get used to spending hours on your feet. Your body has to adapt to spending hours and hours on your feet to withstand the challenge on race day.

When I started upping my long runs, it wasn’t about speed; it was about time. You’ll want to incorporate long, slow runs into your weekly routine, gradually increasing the distance. Hiking is a great way to build endurance without the impact of running.

Aim to complete at least one 50K or longer run a few weeks out in the lead-up to your race. I’m a big fan of back-to-back long runs—this simulates running on tired legs, which is exactly what you’ll face in the later stages of a 100K.

Don’t Skimp on Fueling

In my experience, what and when you eat can make or break your race.

Trust me, while some choices sent me zipping along the trails, others had me wishing for a roadside pickup! You’ll want to find that perfect mix of carbohydrates, sugars, and electrolytes to keep your engine running smoothly over those long miles.

Unlike shorter races where you might wing it on minimal fuel, a 100K demands a solid fueling plan. Begin by figuring out how many calories you burn per hour and how much fluid you lose. This isn’t just guesswork; use a formula to estimate your caloric needs and take a sweat test to gauge your hydration requirements. This information will be the cornerstone of your fueling strategy.

Here’s a starter list of things you might consider packing in your running belt:

• Fruits – Easy to digest and packed with natural sugars.
• Gummies and Energy Gels – Quick, convenient bursts of energy.
• Energy Bars – For a more substantial fuel source.
• Sports Drinks – These and other muscular endurance supplements are essential, not just for hydration but also for their electrolyte content.

Finding the right combination is a bit of trial and error, but it’s worth the effort. What sits well in your stomach? What gives you a noticeable energy boost without causing a crash? Answering these questions through experimentation will guide you to your optimal race day fueling regimen.

Choosing Your First 100K

The right race can make or break your experience. For your first 100K, avoid anything with crazy elevation changes or extreme weather.

I’ve made the mistake of choosing races that were too challenging for my level, and it’s no fun having to drop out halfway because you weren’t prepared for the conditions. A DNF always sucks no matter the reasons.

I recommend choosing a relatively flat, well-supported event course in a comfortable climate and weather.

Leave things like heat, humidity, elevations, and hyenas for when you’re more experienced. That amazing race through the desert or the jungle or whatever will be there next year—and the year after that—no need to jump stages.

I’ve found websites like UltraSignup super helpful for finding races. You can search by location, distance, and difficulty, which is key when looking for something manageable for your first attempt.

Vertical Gain and Race Strategy:

Another factor to consider is the vertical gain of your race. I recommend choosing a course with limited vertical gain for those new to ultra distances. Vertical gain can be deceiving; a route with significant elevation changes will require different pacing and energy management strategies.

Using the ITRA’s kilometer effort conversion, for every 100 meters of elevation gain, it’s akin to running an extra flat kilometer in terms of effort and time. It’s like turning a 100K into a much longer race.

Integrating Vertical Training:

Different terrains can significantly affect your pacing. Running through softer surfaces like mud or sand requires more energy, which can slow you down and extend your total race time.

If your race does involve hills, make sure to include hill workouts in your training. This could be specific hill repeats or incorporating hilly routes into your long runs. Not only does this build strength and endurance, but it also prepares your legs for the descending which can be surprisingly taxing.

Adding these elements into your training helps develop the necessary skills to manage them effectively during the race.

Think about it like this: if you’re running through trails with many loose rocks and roots, practicing on similar trails will help you learn to maintain your speed without tripping or getting injured.

100K Training Plan: Building Endurance and Resilience Step by Step

Training for a 100K race isn’t just about running long distances; it’s about smart, steady progress and recovery. Here’s a breakdown of two tailored 100K training plans: one for beginners who are new to ultras and one for intermediate runners aiming to improve their performance.

Beginner 100K Training Plan

This 24-week plan is designed for those who have a solid running base—meaning you’re comfortable with 20-25 miles per week already. The focus is on gradually building mileage and introducing you to the demands of ultra-distance runs.

Phase 1: Base Building (Weeks 1-8)

• Mileage: Start with around 25 miles per week, increasing by 10% every two weeks.
• Key Workouts:
  • Long Run: Begin with 10 miles, increasing to 16 miles by Week 8.
  • Easy Runs: Two or three runs per week at a relaxed pace.
  • Cross-Training: One session per week (e.g., cycling or swimming).
  • Rest Days: Two days per week to allow recovery and prevent injury.

Phase 2: Building Endurance (Weeks 9-16)

• Mileage: Progress to 30-40 miles per week, with one cutback week every three weeks.
• Key Workouts:
  • Long Run: Build up to 20-22 miles on your longest runs.
  • Back-to-Back Long Runs: Start incorporating back-to-back runs on weekends (e.g., 14 miles on Saturday, 10 on Sunday).
  • Tempo Runs: One weekly run at a comfortably hard pace, about 15-20 minutes.
  • Cross-Training and Core Work: Two sessions a week to strengthen supporting muscles.

Phase 3: Peak Training (Weeks 17-22)

• Mileage: Reach your peak at around 45-50 miles per week.
• Key Workouts:
  • Long Run: Aim for one long run of around 28-30 miles, along with shorter long runs (15-20 miles).
  • Back-to-Back Long Runs: Continue these, ideally aiming for consecutive long efforts on challenging terrain.
  • Intervals: One weekly session of intervals or hill repeats.
  • Cross-Training: Maintain strength and flexibility with yoga, core exercises, or light cycling.

Phase 4: Tapering (Weeks 23-24)

• Reduce mileage to allow your body to recover and prepare.
• Keep up with shorter, easy runs and one last long effort at about half your peak distance.

Intermediate 100K Training Plan

If you’re already running 40+ miles weekly and have experience with marathons or shorter ultra distances, this 20-week plan is for you. It will help you fine-tune your endurance and sharpen your race strategy.

Phase 1: Building Speed and Strength (Weeks 1-6)

• Mileage: Start with 35 miles per week, building up to 45-50.
• Key Workouts:
  • Long Run: Begin with 15 miles, building to 22 miles by Week 6.
  • Speed Work: Incorporate weekly intervals or tempo runs for improved speed.
  • Hill Workouts: Hills build strength—add one hilly run per week or hill repeats.
  • Cross-Training: Focus on core and lower body strength twice weekly.

Phase 2: Building Endurance (Weeks 7-14)

• Mileage: Increase to 55-60 miles per week.
• Key Workouts:
  • Long Run: Work up to 28-30 miles, focusing on back-to-back long weekends.
  • Back-to-Back Runs: Practice two consecutive long days to mimic race fatigue.
  • Tempo Runs and Fartlek: Alternate these weekly to keep variety and build mental toughness.
  • Recovery Runs: Two easy-paced runs weekly to help recover while keeping mileage up.

Phase 3: Peak Training (Weeks 15-18)

• Mileage: Peak at 65-70 miles per week.
• Key Workouts:
  • Ultra Long Run: Try a single long effort of around 35 miles with fueling practice.
  • Race Simulation Runs: Mix in race-specific elements like trail terrain, hills, and planned pacing.
  • Intervals and Hill Repeats: Keep one session each week to maintain strength and agility.
  • Cross-Training: Light strength training to avoid fatigue as you peak.

Phase 4: Tapering (Weeks 19-20)

• Reduce weekly mileage by half, focusing on easy, relaxed runs.
• Aim for one final “longer” effort of about 15 miles but avoid intensity.

Common 100K Training Questions

I know that you have more than one pressing questions when it comes to running a 100K.  Let me address some of the most common concerns.

What should I eat before a 100K run?

Before a 100K ultra marathon, focus on a balanced meal that combines complex carbs, lean protein, and healthy fats to provide sustained energy. Great options include oatmeal with almond butter and fruit, a quinoa bowl with grilled chicken and veggies, or a hearty smoothie with oats, banana, protein powder, and a handful of nuts. Aim to eat 3-4 hours before the race to give your body time to digest, then have a small snack (like a banana or energy bar) about 30-60 minutes before starting.

How many miles should I run each week when training for a 100K?

Weekly mileage for 100K training varies based on experience. For beginners, aim to start around 20-30 miles per week and gradually build up to a peak of 45-50 miles. Intermediate runners might start at 35 miles per week, eventually reaching 60-70 miles in peak weeks. Balance these miles with recovery days to avoid overtraining.

What gear is essential for a 100K ultra marathon?

For a 100K race, the right gear can make a big difference. Essentials include a comfortable hydration vest or pack, trail shoes with good traction, moisture-wicking clothing, and layers if you’re running in varying weather conditions. Don’t forget blister prevention items like anti-chafing balm and high-quality socks. Fuel and hydration options—like gels, electrolyte tablets, and energy bars—are also key for maintaining energy throughout the race.

How much recovery do I need after a 100K run?

After completing a 100K, expect to need at least two to three weeks of dedicated recovery time. Focus on gentle movement, like walking or light stretching, for the first week. Slowly ease back into running with short, easy sessions, and listen to your body to avoid pushing too soon. Hydration, proper nutrition, and plenty of rest will help speed up your recovery process.

What Makes a 100K Different?

Training for a 100K, often referred to as an ultra-marathon, isn’t like training for shorter races. The focus here shifts to building “staying power” through extended runs, back-to-back long efforts, and incorporating variety through endurance run training. Here’s where to start:

• Mileage Progression: Instead of peaking at a marathon’s 26 miles, you’ll want to build to 30-35 miles in one effort, with back-to-back runs becoming part of your routine.
• Fueling Strategy: One of the keys to successful 100K ultra running is developing a fueling plan. At these distances, your body needs steady fuel to maintain energy and avoid hitting the dreaded wall.
• Mental Prep: Let’s not forget the mental side. Preparing for ultra races requires training your mind to stay resilient and adaptable, which is where ultra-endurance training techniques—like visualization and positive self-talk—come in.

Open-water swimming is one of the most exhilarating sports you can do. You’re out in nature, surrounded by beautiful scenery, and you’re getting a great workout at the same time. It’s a wonderful way to spend your free time, but it can also be dangerous if you don’t know what you’re doing.

If you’re thinking about getting into open-water swimming, you’ve probably got a lot of questions. How to get ready? What’s the equipment? How do I stay safe? How do I not die?

I’ve got answers for all those things, and more! Here’s everything you need to know about open-water swimming.

1.   Gear yourself up

First things first: you’re going to need to get yourself ready for the water. This means getting your gear together and making sure you have everything you need before you hit the waves.

Mandatory equipment

Whether you’re a seasoned open-water swimmer or just getting started, there are some mandatory things you need to know before you hit the water.

• Wetsuit—A wetsuit is designed to keep you warm while you’re in the water—they’re ideal for open-water swimming because they’ll help keep you from getting chilled during your swim.
• Tow float—A tow float is a small, inflatable tube that you can use to help you swim when you’re tired or just need a little extra support in the water.
• Goggles—Goggles are a must-have for any open-water swimmer. They will help to protect your eyes from the salt water and keep them from stinging.
• Cap—A cap will help keep your head warm, which will prevent hypothermia while you’re exercising outside in the elements.

Recommended equipment

There are also a few recommended things you’ll want to make sure you have with you.

• Nose clip—A nose clip keeps your nose from filling with water, which can make you feel like you’re drowning.
• Boots and gloves—This will help keep your feet warm and prevent blisters from forming on your hands.
• Earplugs—Earplugs keep the water out of your ear canal and prevent infections from developing.
• Flask—If you’re going to be in the water for a long time, it can be difficult to keep track of how much fluid you’re drinking and when you should take a break from swimming so that you don’t become dehydrated.

2.   Differ pool and open water swimming

Pool and open water swimming are two totally different types of swimming.

Pool swimming is a controlled, safe environment. You’re guaranteed to have a lane, you know exactly how deep it is, and there’s almost always someone around to help if you need it.

In open-water swimming, on the other hand, you have no idea what hazards might be lurking in the water—or even what the temperature of the water is going to be.

But if you’re up for an adventure and want to try something new, open-water swimming can be incredible!

3.   Excel your swimming technique

Whether you’re just starting out or are an old pro, these tips will help keep you safe and comfortable while out in the ocean or lake. There are a few things that you can do to improve your swimming technique.

1. Practice breathing rhythmically and taking deep breaths. This will help you to stay calm and relaxed in the water, which will make it easier for you to swim faster.
2. Work on your kick technique by kicking your legs more strongly and rhythmically than usual. This will help build up muscle strength in your legs and give you more power when you need it most.
3. If possible, find a pool with no-touch walls so that you can practice swimming without being interrupted by people walking by or splashing around near you.

4.   Warm yourself up

One of the most important things to get right before hitting the water is to warm up your muscles. The best way to do this is by doing some light exercise in a pool or bathtub, and then gradually increasing your intensity until you feel ready for the open water.

To warm up for open water swimming, you can do the same thing you’d do for any other kind of exercise—you can stretch, jog, or walk around in a circle.

You can also just wade into the water and start swimming. But if your body feels cold or stiff, it’s usually best to just stand in the water and get used to being there before starting your swim.

5.   Learn to swim with others

If you’re new to open-water swimming, it’s a good idea to learn from someone who knows what they’re doing. Watch other swimmers, or have a friend or family member who’s done it show you the ropes. The more time you spend in open water before your first race, the less likely it is that you’ll panic when things get hairy.

First, make sure you can swim before trying it out in open water—you don’t want to be in over your head!

Second, get comfortable with being around other people who are also swimming. You won’t always be alone out on the water, and that’s okay!

6.   Be visible to others

It’s important to stay safe in open water and make sure you can be seen by other swimmers, boats, and other watercraft.

You should wear a life jacket and/or swimsuit with reflective tape on it. When you’re swimming in daylight or near lights, your visibility will be enhanced by wearing a reflective swim cap.

You can also add reflective tape to your cap, back, or legs to make yourself even more visible in low-light conditions.

7.   Don’t panic

If you’re swimming in open water, it’s important to remember that panicking is the worst thing you can do.

It’s easy to panic when you’re in the middle of nowhere, surrounded by nothing but water and sky (and maybe a few sharks). But if you panic, your heart rate goes up and you use up more oxygen than necessary, which means that you’ll get tired faster and have to breathe more often. Not good!

So instead of freaking out, try visualizing yourself as a great swimmer. Think about how awesome it would be if you could just swim forever and never have to come up for air.

Visualize yourself doing laps around the pool, swimming across oceans like a pro, or just floating peacefully on your back while dolphins frolic around you… whatever helps you feel positive about being in the water!

Final thoughts

So whether you’re a triathlete, a seasoned open-water swimmer, or just a recreational swimmer looking to take your training to the next level, this guide should provide you with all the information you need to improve your open-water swimming techniques and get the most out of your swimming sessions.