Cross Training For Runners

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.

Whether you have a lot of experience as an open-water swimmer or this is your first time, we have compiled a list of tips to help make your experience as smooth as possible. Open-water swimming can be a great way to challenge yourself and improve your fitness, but it can also be daunting if you are not prepared. Follow these tips, and you will be ready to take on the open water!

What is Open Water Swimming?

Open water swimming is any swimming in natural bodies of water such as lakes, rivers, and oceans. This can be contrasted with pool swimming, which takes place in man-made pools. Swimming in open water presents unique challenges, as you cannot see the pool’s bottom or sides, and you may have to contend with waves and currents.

Open Water Swimming vs. Triathlon

While open-water and triathlon swimming may seem similar, they are quite different. Triathlon swimming occurs in a mass start with dozens or even hundreds of other swimmers. In contrast, open-water swimming typically has a smaller number of swimmers and a more relaxed atmosphere. Open-water swims are often shorter than triathlon swims, as well.

How to Prepare Yourself for Open Water Swimming

Let’s take a few tips on how you can survive and feel comfortable on your first water swimming trip.

1.    Build Endurance

One of the most important things you can do to prepare for open-water swimming is to build your endurance. This means swimming for longer distances and durations than you are used to. If you can swim for an hour in a pool, aim to swim for 90 minutes in open water. This will help your body get used to being in the water for extended periods and make the swim seem less daunting.

2.    Wear a Wetsuit

If you are swimming in colder waters, it is important to wear a wetsuit. A wetsuit will keep you warm and assist you with staying on top, which can be very helpful if you get tired during your swim. Wetsuits can be rented or purchased from most sporting goods stores.

3.    Bring a Friend

One of the best things you can do when swimming in open water is to bring a friend. Not only will they be able to help you if you get into trouble, but they can also act as a motivation to keep going. If you don’t have a friend to swim with, consider joining a local open-water swimming group.

4.    Be aware of Your Surroundings

When swimming in open water, it is important to be aware of your surroundings. This means being aware of the other swimmers around you and any obstacles in the water. If swimming in a river or lake, be aware of the current and potential hazards.

5.    Know Your Limits

It is important to know your limits when swimming in open water. If you are not a strong swimmer, consider swimming in a lifeguard-protected area. If you are swimming in cold water, make sure you are wearing a wetsuit. And always make sure you have someone with you who knows your limits and can help if you get into trouble.

6.    Start Slow

If you are new to open-water swimming, it is important to start slow. This means swimming shorter distances and taking breaks as needed. As you become more comfortable with open-water swimming, you can gradually increase the distance and duration of your swims.

7.    Be Prepared for Anything

One of the most important things to remember when swimming in open water is that anything can happen. This means being prepared for anything from bad weather to currents. Always check the forecast before you swim and be aware of potential hazards. If you are ever in doubt, it is always best to err on the side of caution and not swim.

8.    Listen to Your Body

It is important to listen to your body when swimming in open water. If you start to feel tired, take a break. And if you ever feel over your head, get out of the water and rest. Open-water swimming can be a great way to challenge yourself and improve your fitness. But it is important to be prepared before you take the plunge.

9.    Alternate Breathing

Alternating breathing is one of the best things you can do when swimming in open water. This means breathing to one side for a few strokes and then to the other. This will help you stay more focused and prevent you from swallowing water.

10.                   Have Fun!

Last but not least, remember to have fun! Open-water swimming can be a great way to challenge yourself and improve your fitness. But it is also important to enjoy the experience. So take your time, relax, and enjoy being in the open water!

Why is Warm Up Important?

Warm-up is important because it helps your body get ready for the swim. It increases your heart rate and gets your muscles loose and ready to work. A good warm-up will make your swim more enjoyable and help you avoid injury.

What are the Different Types of Strokes?

Four main strokes are used in open-water swimming: freestyle, breaststroke, backstroke, and butterfly. Freestyle is the most common stroke used in open-water swimming. Breaststroke, backstroke, and butterfly are also used, but not as often.

How Do I Breathe While Swimming?

One of the most important things to remember when swimming in open water is to breathe regularly. This means taking a breath every few strokes and not holding your breath. If you feel out of breath, slow down and take more breaks.

What Should I Eat Before Swimming?

It is important to eat a light meal before swimming. This will help you stay energized and prevent you from getting cramps. A good meal before swimming is oatmeal with fruit or toast with peanut butter.

What Should I Drink Before Swimming?

It is important to drink plenty of fluids before swimming. This will help you stay hydrated and prevent you from getting cramps. A good rule of thumb is to drink 8 ounces of fluids every 20 minutes of swimming.

In Conclusion

Open-water swimming can be a great way to challenge yourself and improve your fitness. But it is important to be prepared before you take the plunge. Follow these tips, and you will be ready to take on the open water!

Do you love swimming but want to take your skills to the next level? Are you looking for a new challenge and some fresh air? If so, open-water swimming might be perfect for you! This type of swimming occurs in natural bodies of water such as oceans, lakes, and rivers. It can be a great way to stay fit and have fun outdoors. This blog post will discuss the basics of open-water swimming for beginners. We will cover topics such as safety, gear, and technique. Let’s get started!

What is Open Water Swimming?

Open water is swimming in natural bodies of water such as oceans, lakes, and rivers. This type of swimming can be a great way to stay fit and have fun outdoors. However, it is important to note that open-water swimming differs from pool swimming. You will need to deal with elements such as waves, currents, and temperature changes in open water. This can be a challenge for beginners, but it is also part of the appeal!

Why Swim in Open Water?

There are many reasons why people choose to swim in open water. For some, it is a great way to stay fit and active. Others enjoy the challenge of swimming in different conditions. Finally, some people love being outdoors and enjoying the natural beauty of bodies of water. Whatever your reasons, open-water swimming can be a great experience!

Here’s the full guide to aqua jogging

What You Need to Know Before You Start

Open-water swimming can be a great way to stay fit and have fun, but it is important to be safe when swimming in unfamiliar waters. Here are a few things to keep in mind before you start:

• Make sure you know how to swim. This might seem like an obvious one, but it is important! You should feel confident and comfortable swimming in open water before you start.
• Be aware of the conditions. Check the weather forecast and water conditions before you start swimming. Also, be sure to stay aware of your surroundings while you are swimming.
• Wear the proper gear. You will need a minimum of a swimsuit, goggles, and a swim cap. A wetsuit can be helpful in colder conditions.
• Use common sense. Don’t swim alone; tell someone on shore where you are about to swim.

The Gear You Need for Open-Water Swimming

One of the great things about open-water swimming is that you don’t need much gear to get started. However, here is a list of the essential gear you will need:

• Swimsuit
• Goggles
• Swim cap
• Wetsuit (optional)

This is the minimum amount of gear you will need to swim in open water. Of course, you are welcome to add other items, such as a towel, sunscreen, and a swim bag.

How to Choose the Right Swimsuit

Your swimsuit should be comfortable and allow you to move freely. Finding a suit that fits well and does not restrict your movement is important. You might want to consider a one-piece suit or a tankini if swimming in open water. A wetsuit can also be a good option, especially in colder conditions.

How to Choose the Right Goggles

Goggles are an essential piece of gear for open-water swimming. They will help you see clearly and protect your eyes from the water. When choosing goggles, it is important to find a pair that fits well and does not leak. In addition, you might want to try different types and brands of goggles to find a comfortable pair.

How to Choose the Right Swim Cap

A swim cap can help keep your hair out of your face while swimming. It can also help you stay warm in colder conditions. When choosing a swim cap, it is important to find one that fits well and does not leak. You might want to try on different types and brands of swim caps to find one that is comfortable for you.

The Right Technique for Open Water Swimming

Open-water swimming differs from pool swimming, so you must adjust your technique. Here are a few things to keep in mind:

• Stay relaxed. Tensing up will only make it harder to swim.
• Use your arms. Arm strokes help you move through the water more effectively.
• Kick from your hips. This will help you move more efficiently through the water.
• Breathe regularly. Try to take a breath every three strokes.

Breathing Techniques

One of the most important things to remember when swimming in open water is to breathe regularly. Taking a breath every three strokes is a good rule of thumb. However, it is important to be aware of your breathing and not hold your breath while swimming. If you get out of breath, slow down or take a break.

There are many different breathing techniques that you can try while swimming. For example, some swimmers prefer to breathe to one side, while others alternate with each breath. Experiment with different techniques to find the one that works best for you.

Safety First

Before swimming in open water, it is important to be aware of the conditions and use common sense. Here are a few safety tips to keep in mind:

• Check the weather forecast and water prior to entering the water.
• Be sure to stay aware of your surroundings while you are swimming.
• Finally, don’t swim alone; be sure to tell someone on shore where you are about to go swimming and that you will be back soon.

Relax and Enjoy

The most important thing to remember when swimming in open water is to relax and enjoy yourself. Open-water swimming is a great way to get exercise and enjoy the outdoors. You will swim like a pro in no time with a little practice!

In Conclusion

Open-water swimming can be a great way to stay fit and have fun. It is important to be safe when swimming in unfamiliar waters. Be sure to wear proper gear and use the right technique. These tips are ready to enjoy open-water swimming!

Featured image source – Image Source

If you don’t know how to make up your own trail running first aid kit, you have come to the right place.

Hitting the trails is a fantastic way to explore nature and connect with the world.

But it’s not a safe walk in the park.

Although trail running isn’t the most extreme outdoor sport, it’s key to know the risks and how to take care of yourself when things take the wrong turn.

To err on the side of caution, have your own trail running first aid kit every time you’re out there, so you’re ready for anything. You don’t know what’s going to happen next.

Expect the best but prepare for the worst and all that.

This article will give you an overview of the most important items that should be added and included in your trail running first aid kit. Keep in mind that these are just suggestions. The way to put together your own kit should be based on your needs, preferences, training terrains, and medical health. The rest is just gravy.

Trail Running First Aid Kit – The Essentials

A trail running first aid is an integral part of any runner’s gear who loves to spend time on trails and outdoors.

The kit is there to help deal with and manage emergencies and injuries that may strike while trail running. It should include everything so you can be prepared for anything.

Some of the items that should be included in this type of kit include:

• Bandages and gauze
• Tweezers
• Athletic tape
• Rescue whistle
• GPS Tracking Device
• Sunscreen
• Bug spray
• Band-aids
• flashlight
• Zofran for nausea when running
• Moleskin for managing blisters.
• Band-Aid
• Sanitizer or alcohol wipes
• Steri-Strip, two sizes for wound closures.
• Fire: waterproof matches
• Tobasco
• Biopatch, which is anti-microbial.
• Tourniquet
• Benadryl for allergy reactions
• Tape: Coban, waterproof tape

Don’t get me wrong. This is by no means an exhaustive list, but, at the very least, it should get you started on the right foot.

At a minimum, you should carry:

• Band-aids
• Sterile wipes
• GPS Tracking Device
• Moleskin
• Athletic tape
• Antiseptic
• Rescue whistle

Now let me explain why these tools are so important when you’re outdoors for a long time.

Additional Resource – Running while constipated.

Anti-bacterial Bandage

You’ll need these if (when) you fall.

Athletic tape

One of the most common injuries among trail runners is ankle sprains.

Once you sprain your ankle, you’ll need something to support the injured limb on your way back home.

That’s why having an athletic tape with you in case your roll your ankle can help.

You can roll-tape your ankle in many ways.

Check the following YouTube tutorials on how to do it right.

Rescue Whistle

Although most running/hydrations packs may feature a built-in whistle in the chest strap, you should consider getting a much louder whistle. No one cannot mistake the source of whist as a sign of distress.

Rescue whistles are a key safety tool every trail runner should have. This makes it easier for others to find you in case things turn bad.

Additional Resource – Here’s how to protect yourself from dogs

GPS Tracking Device

This may not be reliable deep in the woods where the network is scarce, but having a GPS tracking device can help keep track of your position and ensure that you’re relatively safer while logging the miles.

Additional Resource – Here’s the full guide to running watches

Map

No network? No problem, as you can always go to the old school by carrying a map with you.

Unless you know the area you’re running like the back of your hand, you should carry a map, or at the very least, have an offline map of the area on your phone.

You’ll want to know how to get out of there fast in case you get injured or have an emergency.

Additional resource – Running with a labral tear

Mobile Phone

It goes without saying, but in case things make a turn to the worst, you’ll be at least prepared to phone for help.

Bear Spray

Running in an area with bears? Then you should have a bear spray on hand. You never know.

The spray can also protect you from aggressive anime and keep you safe while in the wilderness.

Headlamp

Running early in the morning or late in the evening? Then you’ll want to know where you are putting your feet, especially on technical terrains.

That headlamp is a key piece of gear for any serious trail runner, especially if you plan to spend any time out there in the dark. A headlamp attaches to your head (or helmet) which frees up your hands while running or hiking.

Additional resource – How to choose trail running gaiters

Moleskin

These work well for managing blisters and preventing them from getting worse.

Although blisters are by no means a serious injury, suffering one on the trails can make your running experience less than ideal. It sucks when every step you take is painful.

Blisters suck, especially when you’re stuck in the middle of nowhere. So please take the right measures to prevent and treat them.

Additional Resource – Here’s the full guide to feeling bloated after running

Stomach Problems

If you’re prone to diarrhea or GI issues, you should include smooth glide Stomach Relief in your trail emergency kit.

Additional Resource – Here’s the full guide lower abdominal pain while running.

Allergic med

Have some allergies? Then remember to take any necessary medication to manage your condition.

Current Medication

Already have a medical condition and/or injury that requires medication?

That’s another thing to include in your trail first aid kit. It’s different for everyone—you know what you need. Leave nothing for chance.

Be Careful

Whether tackling technical terrains or running a loop around your neighborhood, the best way to stay safe is to pay attention to your surroundings and what’s happening around you.

If a route, place, person, or whatever gives you the hilly bellies, trust your gut and run in the other direction.

Additional resource  – Here’s your guide to pain on top of the foot while running.

Trail Running First Aid Kit – The Conclusion

Don’t get me wrong. The list I’ve provided above is by no means the most exhaustive list of all things you could carry on a trail run. However, stuffing your trail pack may seem excessive for a relatively short run.

So use some common sense.

Students these days are juggling academics, extracurriculars, and social activities. Undoubtedly, keeping up with a packed schedule is not an easy job; you might not have enough time to get through your to-do list, let alone find time for exercise.

However, studies have found that incorporating regular exercise can help students solve some of their most common problems. Often, students opt to put their studies over their own well-being. Exercise can help break out of this cycle. So, put all your worries behind you, contact a service that can write my paper for me, and concentrate on staying physically and mentally fit. In this article, let us look at how regular physical activities can be advantageous to students.

1. Challenges With Academic Performance

A 2017 study published in the journal Pediatrics mentioned that exercise, especially physical education, can improve the classroom behaviors of students. The study pointed out that regular exercise can offer students a boost in academic achievement, especially in mathematics and reading.

In the study, students participated in school programs that increased their physical activity by up to one hour every day. Put otherwise, students seem to perform well academically when they spend sufficient time on exercise or other forms of physical activity.

Although the study was conducted for school students, the same results can be translated to the case of college-going adults as well. The only difference is that exercise will not be incorporated into the college student’s class schedule. Instead, they will have to find time on their own in order to accommodate exercise into their daily routines.

As hard as this sounds, there are indeed a few ways to find the time. Most students spend hours completing assignments, which takes up most of their time. However, by getting academic paper help by WritePaper, students can find writers who can provide tailored assistance for assignments. It allows students to find time to cater to their mental and physical well-being.

2. Anxiety and Stress

Another common challenge faced by students is stress. The societal pressure to excel in academics and find a job can be overwhelming, and it causes anxiety and other physical problems. In fact, stress can influence hormone responses and can affect the mood and behavior of students.

Exercise can help students cope with mental distress. Studies have reported that students who were allowed to take an exercise break from studying found it to be a breather from daily stressors. This, in turn, helped them to focus more on their studies as well as reduce their overall anxiety.

3. Lack of Energy

For students who find themselves fatigued all the time, exercise might seem counterproductive. After all, if you don’t have sufficient energy to do daily activities, how will you find time to exercise? However, regular physical activity can improve muscle strength, thus boosting your endurance.

Exercise can strengthen your cardiovascular system and can help the body function more efficiently. This way, students will have more energy to tackle their daily chores and keep up with a strict schedule.

4. Lack of Sleep

Regular exercise can also lead to a better quality of sleep, which is crucial for students to perform well in academics as well as in other areas of their life. For students, sleep is of utmost importance as it helps the brain to retain information.

Students often find it difficult to fall asleep due to stress and other academic demands. Well of course, some assignments require students to pull off all-nighters. This inadequate sleep leads to decreased attention and alertness.

Needless to say, lack of sleep could lead to students losing focus in classrooms and struggling to retain anything they have learned. Moreover, lack of sleep can also impair brain functions such as logical reasoning and creativity, which can further affect a student’s ability to perform well during an exam or while doing an assignment.

When exercising, the elevation in the core body temperature signals the body that it needs to be awake. However, once the core body temperature starts to fall, this decline can help facilitate sleep.

5. Mood Swings

So, we have already established that exercise offers plenty of physical and mental benefits. However, exercise can also be a great way to keep one’s emotions in check. Exercising regularly releases endorphins, which can bring up the mood and make you feel happier. This is one of the reasons why people feel more energetic after exercising.

Not only does a regular workout offer more energy, but it can also help you feel good and jumpstart your brain for a good study session.

6. Find Time to Network

Exercising need not be done alone. Instead, students can easily find clubs and groups where they can exercise with other people. This can not only make exercising more enjoyable, but you will also be able to find a way to connect with other people.

Moreover, there are several types of exercises available these days. You do not have to go to the gym every single day. Rather, you can mix things up by taking a dance class, hitting the hiking trails, or even playing sports. The key is to find a physical activity that you enjoy. If you get bored with something, try a new activity, which will also help you meet new people and build relationships.

7. Combat Health Conditions

Last but not least, regular exercise can also help students combat health conditions such as heart disease or high blood pressure. No matter the weight, being active boosts high-density lipoprotein, which is often called the ‘good cholesterol. This, in turn, decreases unhealthy triglycerides. This can keep ensuring that the blood flows smoothly, thus decreasing the risk of cardiovascular diseases.

Regular exercise can also help students manage and prevent other health problems such as arthritis, stroke, metabolic syndrome, cancer, and more. So, all in all, it can help boost the immune system and improve cognitive function.

In a nutshell, exercise can help students sleep and eat better. They can also help students maintain a healthy routine and lifestyle.

Moreover, as we pointed out above, exercise can aid students in improving their academic performance. They will find that their focus is improved and that they are more energetic throughout the day.

Looking for tips on how to prepare for your best race? Then you have come to the right place.

Whether planning to run your first 5K or the 19th marathon, racing isn’t that overwhelming when you have the right mindset and tools.

Proper race preparation is key to ensuring you’re getting the most out of the event.

You’ll be ready to run your best race by preparing your body and mind.

How To Prepare For Your Best Running Race

In this article, I will share a few tips to help you feel confident and strong before your upcoming race.

Set A Realistic Goal

That’s where everything starts. You’ll be starting on the right foot by setting realistic expectations from the get-go.

Set clear goals on what you can—and cannot—physically do within your time frame. Stay flexible with your goals. Nothing is written in stone.

What’s more?

You should also adjust your race-time goal if you’re recovering from an unexpected injury, are sick, or the weather on event day is hotter than usual.

Additional Resource – Here’s how to create a running program

Follow A Training Plan

Training plans are the blueprint to success. They help to steadily build your experience and tolerance by running longer distances—or faster times—over a few months before the event itself.

A well-rounded running plan should involve a number of “easier” sessions each week, along with one (or two) speedwork runs and one long-distance session.

As the weeks go by, you’ll increase the distance and intensity of the runs to help your body gradually adapt to the demands of your race.

Fortunately, you can find plenty of training plans online—some of them from the Runners Blueprint blog. It’s key to follow your training program strictly if you’re serious about success. The rest is just detail.

Want some challenge? Try my 8K training plan.

Know The Race Course

Another useful measure to help you prepare for your race is to familiarize yourself with the race route in advance. This way, you’ll cover all bases and know what to expect when the big day comes.

Most race organizers will provide a map of the racecourse in advance, including information on elevation gain and any other challenging topography.

If possible, run the race route—driving or biking it are also good options—so you can get familiar with where you can take it up a notch or slow down. Know all the road’s ups and downs, both literally and figuratively.

Don’t have the time to scope out the racecourse? Then, at the very least, study the route map online.

Additional Resource – Running while constipated.

The Few Days Before The Event

This is the most important period, and what you do during these few days can either make or break your race’s success.

Here’s what to do.

• Avoid doing anything new. The few days before the race isn’t the best period to try new food, fueling strategies, or gear. Instead, stick with what works for you.
• Rest up. The few days before the race, try to take as much rest as possible. Relax and leave every other life errands for after the race.
• The night before. Instead of interesting as many carbs as possible, focus on eating a well-balanced meal that you know for sure won’t upset your stomach the next day.

Here’s your guide to shakeout runs.

Stay Positive

To run your best race, you’ll need to train your mind as hard as you do your body. After all, attitude is everything.

The key to success is maintaining a positive attitude during both training and racing. Cultivating this can help you overcome the dire situation and put you on track for success.

Remember that racing is about participating and crossing the finish line while competing against your best time.

I recommend using mantras to help you push when things get tough.

Additional Resource – Your Guide to fun runs

Have The Right Race Strategy

Lastly, your pacing strategy on race day can make a huge difference.

Overall trying to run your fastest on your first mile out is a recipe for disaster.

A common mistake many runners make is starting too fast. This makes it virtually impossible to keep the pace throughout the race, forcing the runner to either slow down or quit it altogether.

Instead, start the race slowly and increase your speed until you’re settled into your race pace goal. Then as you approach the finish line, speed up a little bit and give it everything you got.

This is what’s known as the negative split.

Additional Resource – Why is my running not improving

Get Up Early

On race day, you’ll want to wake up early, eat a proven and light breakfast, take a cool shower and make sure you got all of your race gear before time to leave.

You should have laid out your race gear the night before and gotten much asleep as possible—shoot for seven to nine hours.

Here’s how to avoid slowing down during  a race

Arrive Early

Once you’re double sure you got all of your race gear at hand, head to the race venue.

To save yourself a lot of hassle, try to make it there as early as possible, so you have plenty of time to pick up your number—unless you already have it—use the bathroom and warm up. You don’t want to make it later to the starting line. That will ruin the experience.

Additional Resource – Guide To Running Race Distances

Warm-up Properly

One of the key perks of making it to the race venue early is giving you time for a proper warm-up.

Overall, the shorter the distance, the longer the warm-up.

For example, for a 5K you might need to do an easy jog for around 15 minutes just to get the blood flowing and loosen up your muscles and joints.

Next, perform dynamic exercises to improve your flexibility, mobility, and range of motion.

Then, perform four to six strides of around 50 to 60 meters., speeding up to your race pace before slowing down and going again.

Additional Resource – Virtual Races Guide

Have A Few Mantras

When fighting off fatigue or challenging terrain, it helps to have a mantra to pull you through a tough patch.

I’d recommend having more than a few mantras on the mind.

Some of my favorites include:

• Push
• Keep going
• Can’t stop
• Won’t stop
• Be brave
• Be strong
• Run strong
• I run because I am
• One step a time
• God yes. God no.
• Stand tall
• Breathe deep
• Glory

Sure, these may sound a bit cliché, but it won’t help to try them out, right?

Additional Resources:

• Here’s how to run faster
• Here’s how to prevent a DNF in a race
• Age grading explained
• How to train for an 8K
• How to warm up for a race

How to prepare for your best race – The Conclusion

There you have it!

If you’re preparing for a race, the tips shared here should get you started on the right foot. The rest is really up to you.

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

In the meantime, time thank you for dropping by. Good luck with your race endeavors.

Stay strong

David D.

Sports scholarships are one of the forms of financial help for students from low-income families. But actually, the majority of student-athletes dream of receiving this type of scholarship.

Athletes seek out athletic scholarships even if their families can pay for the education. They want them as rewards and status symbols. This status demonstrates to others that the school is interested in them as much as they are interested in studying at that institution.

Playing for a university team is the first step towards fame. Talented student-athletes often become stars of their teams. They achieve popularity they can only dream of at home. Many continue their careers in professional sports after graduating from university.

Some of them, having tasted fame and popularity within the university, decide to try their luck in Hollywood. George Clooney, Matthew McConaughey, Charlie Sheen, Ashton Kutcher, Emma Watson, and Dwayne Johnson. They all played for the schools; sports teams.

If you are interested in politics, remember that US President Ronald Reagan was the captain of the swimming team at Eureka College, Illinois. And George W. Bush was the captain of the baseball team at Yale.

How to Apply for a Sports Scholarship?

1. Make a preliminary list of colleges/universities according to the criteria that are important to you:

• availability of an academic program in the field that interests you;
• availability of programs in your sport;
• which association and division the teams of these educational institutions belong to;
• type of academic environment;
• number of students in the educational institution,
• location;
• tuition fees, etc.

1. Prepare a motivational letter. For this task, you might want to contact a professional essay writer to create something exquisite. This letter must describe why you want this scholarship and why you are the best candidate for it.
2. Create a resume that reflects all your accomplishments as an athlete.
3. Write letters to the head coaches at each university on your list. State good reasons why you would like to attend that particular institution.
4. Explain that you are interested in competing for the athletic teams of these colleges/universities. Inquire about financial aid opportunities, including athletic scholarships. Without too much shyness, describe your achievements in sports and studies. Add proof of your sports awards.
5. Contact your current coaches for letters of recommendation. They should show how valuable and promising you are. And what value you can bring to college/university teams.
6. Pass the standardized tests required for admission with good results. Remember that American collegiate athletic associations have certain academic requirements for students applying for athletic scholarships. In addition, the coaches pay attention not only to your sports achievements but also to your academic abilities and character (perseverance, leadership qualities, etc.).
7. Apply to as many colleges/universities of your choice as possible. There are many amazing scholarships that you can get as an athlete. Choose wisely.
8. Take note of alternative sources of financial support. It is important in case the scholarship turns out to be partial and covers only academic costs.
9. To receive a sports scholarship, it is important to have outstanding academic and sports results. What’s even more important is to make the right impression on university coaches because they are the ones who have the final say in awarding this type of scholarship.

Competition for sports scholarships in the US is very high, so as an athlete, you need to show:

• discipline,
• motivation,
• energy,
• desire to win,
• excellent knowledge of the history of the chosen sport,
• knowledge of outstanding athletes and their achievements.

And keep in mind that you need to start preparing an application for a sports scholarship 18-24 months before the competition. So you need to take certain steps and start preparing for your application early in high school. You must be extremely punctual, regardless of busyness and time difference. You should respond quickly and in a timely manner to letters and requests from the university and the coach. This is probably the most important indicator of your discipline and motivation.

Famous Americans to Look up to

Universities invest huge amounts of money in their teams. And are proud of their success no less than scientific achievements. Many famous American athletes have started playing for a university team.

Tiger Woods, one of the highest-paid athletes of our time, received an athletic scholarship at Stanford. He played for the university’s golf team. Michael Jordan received a sports scholarship from the University of North Carolina. He studied socio-economic geography there. Shaquille O’Neal played for the Louisiana State University team. Tom Brady, one of the most famous players in American football, also known as Tom the Spectacular, played for the University of Michigan.

Other Important Things About Sports Scholarships

It is quite obvious that getting into a university sports team and getting a scholarship is quite difficult. But before you get scared, there are some things that you need to know about sports scholarships. Make sure that you know everything about the rewards that such a program can give you as well as all the hardships.

This is an ideal option for those who want to continue their careers as athletes. And at the same time, they get a higher education not necessarily related to sports.

Students who play for the university team can choose any major that is available at the university. For example, a basketball student can study:

• management,
• psychology,
• chemistry,
• programming, etc.,

And if desired, also pick up a second major.

The quality of professional training of students does not cause any doubts. High-class coaches will make a lot of effort so that you reach the peak of your athletic capabilities during four years of studying at the university.

They are even more interested in the success of their students than the students themselves. After all, the results of each individual athlete can become a guarantee of the future victories of the university team. In addition to personal training with a coach, a student-athlete receives extra bonuses. These are the services of massage therapists, doctors, nutritionists, and other specialists.

The already mentioned Tom Brady said in one of the interviews that part of his preparation was serious work with a psychologist. It helped Tom to get rid of stress and nervousness before the game. He had weekly sessions to build up his confidence and thus improve his game. Besides, student-athletes receive the most expensive health insurance. As well as better nutrition.

Many universities take into account the tight performance schedule of student-athletes. To support them, unis allocate tutors for individual classes. So, you have no reason to worry that a sports career at the university will prevent you from getting a high-quality education.

Playing for a varsity team, you will also travel a lot, not only within your state but also outside of it. At the same time, regular students can only travel during vacations.

Final Thoughts

Apart from a significant part of the cost of education, in exceptional cases, the scholarship can also cover the following:

• accommodation,
• food,
• medical insurance,
• educational materials,
• other extra expenses, for example, buying a laptop and sports uniform.

The size of the scholarship depends on the following:

• division the university competes in,
• type of sport,
• student’s sporting achievements.

Yet, in any case, a sports scholarship in the USA allows you to save a lot on your tuition bills.