For Austin athletes and runners everywhere, performance isn’t just physical; it’s mental too. Athlete nutrition plays a big role in supporting both energy and focus. 

That’s why athlete health insurance can make a difference. If you have Aetna health insurance for athletes, you may be able to access expert support like a dietitian to help you eat smarter, train better, and take care of your long-term health.

In this article, we’ll break down the science of sports nutrition, what to watch out for, and how to get the right support, without breaking the bank.

What Every Runner Should Know About Macronutrients and Micronutrients

Macronutrients

Macronutrients are the main nutrients your body needs for energy and recovery. [1]

Carbohydrates

Carbohydrates are the main fuel for runners. They help refill glycogen, stored energy in your muscles and liver. [2] Athletes training about an hour a day need 5–7 grams of carbs per kilogram of body weight. For those doing 1–3 hours of daily training, the range goes up to 6–10 g/kg. Ultra-endurance athletes may need 8–12 g/kg to meet energy needs.

While low glycogen is linked to tiredness, research shows it’s not the only reason. Elite athletes can still perform after glycogen levels drop, likely due to adaptations such as improved fat utilization and the use of alternate fuel sources, including lactate. Still, getting enough carbs helps you avoid the dreaded “bonk.” [3] Great sources include oats, bananas, rice, and whole-grain bread.

Proteins

Protein helps repair muscles and supports recovery. The general Recommended Dietary Allowance is 0.8 g/kg/day for sedentary adults, but that’s not enough for athletes. Active people need around 1.4–2.0 g/kg/day. Endurance athletes may need 1.0–1.6 g/kg/day, while strength-focused athletes may require 1.6–2.0 g/kg/day.

Experts recommend eating 0.25–0.3 g/kg of protein soon after workouts to support muscle repair. Spreading protein across the day, every 3–4 hours, helps reduce soreness and boosts muscle growth. High-quality sources include lean meats, dairy, eggs, tofu, fish, and legumes. [4]

Fats

Fats provide steady energy, support hormone function, and help absorb fat-soluble vitamins. 

Fat should make up 20–35% of daily calories, with most coming from healthy sources like olive oil, nuts, seeds, avocados, and fatty fish. Omega-3s can aid recovery, ease muscle soreness, and improve heart rate variability during intense training.

That said, not all fats are created equal. Athletes should limit saturated fat to under 10% of daily calories and avoid trans fats. For runners, getting 250–2000 mg of EPA/DHA daily can help reduce inflammation and protect cardiovascular health. [5] 

Micronutrients 

Athletes also need micronutrients and electrolytes, which support muscle function, hydration, energy metabolism, and recovery.

Athletes can sweat out anywhere from 0.3 to 2.4 liters every hour during intense exercise. In ultra-endurance events like a 12-hour Ironman, that can add up to 11–12% of their body weight. In extreme conditions, like desert races or long hikes, people have lost up to 18% of their body weight in sweat when they couldn’t drink enough. [6]

Micronutrients like iron, vitamin D, calcium, and antioxidants support endurance, muscle strength, and immunity. Iron, in particular, is needed for red blood cell production and oxygen delivery, helping prevent fatigue and support aerobic performance.

The International Journal of Sports Nutrition and Exercise Metabolism reports that nearly 20% of competitive athletes are iron-deficient. This has been linked to lower VO₂ peak – the body’s max oxygen use during exercise – and a reduced chance of reaching elite endurance levels. For female athletes with iron-deficiency anemia, a study published in the Journal of Applied Physiology found that taking 200 mg of oral iron daily for 2 months improved VO₂ max by 7–18%, directly enhancing aerobic performance and energy output. [7]

Vitamin D supports muscle strength, bone health, and performance. When paired with calcium, it helps prevent stress fractures and can boost strength and sprint capacity in athletes with low levels.

A randomized controlled trial found that elite athletes who took 50,000 IU of vitamin D per week for 8 weeks improved their leg strength and sprint speed. Additionally, a meta-analysis also linked vitamin D to better VO₂ max and lower-body power, though results varied based on the athlete’s starting levels and the study type. [8]

Antioxidants like vitamins C and E help reduce oxidative stress from intense exercise, which can damage muscle cells and slow recovery. But research shows that high-dose supplements might interfere with redox signaling, which helps build mitochondria and improve how the body uses insulin. [9]

Experts now recommend athletes get antioxidants from whole foods like berries, citrus, leafy greens, and nuts, so you get the benefits without disrupting your body’s natural training adaptations.

The Link Between Digestion and Mental Health

The gut and brain are connected through what scientists call the gut–brain axis, a two-way communication system involving neural, immune, and hormonal signals. Known as the “second brain,” the enteric nervous system in your gut contains hundreds of millions of neurons and even produces neurotransmitters like serotonin. [10]

Exercise seems to boost this connection. Athletes often have more diverse gut bacteria and higher levels of short-chain fatty acids (SCFAs), which support brain function and lower inflammation. These gut microbes break down fiber into compounds like butyrate, which can cross into the brain and influence how it works. [11]

Some Lactobacillus and Bifidobacterium strains may produce GABA (the brain’s main inhibitory neurotransmitter) or serotonin precursors, which help regulate stress, mood, and fatigue by signaling the brain through the vagus nerve. [12]

What Every Runner Gets Wrong About Nutrition

Runners who train hard or for long hours can develop Relative Energy Deficiency in Sport (RED-S), a condition caused by low energy availability, when the body doesn’t get enough calories to support both exercise and basic functions.

This energy gap affects more than just performance. It can disrupt hormones, weaken bones, lower immunity, and impact mood. Signs include constant fatigue, frequent injuries, missed periods in women, and trouble focusing. [13] 

Another issue is gastrointestinal (GI) distress, or “runner’s gut” – nausea, cramps, or urgent bathroom trips during or after a run. It can be triggered by factors such as high fiber or fat intake, dehydration, stress, or eating meals at the wrong time.

The good news is the gut can be trained. Studies show that fueling gradually during workouts, starting with small amounts and increasing over 1–2 weeks, can reduce GI symptoms by about 47% and help your body absorb carbs better. [14]  Try experimenting during training: aim for 30–60 g of carbs per hour on long runs, stay hydrated, avoid last-minute diet changes, and test all foods and drinks ahead of race day.

Athlete Nutrition & Aetna Coverage

Runners need more than healthy food. A sports dietitian can create a plan that supports training, boosts recovery, and helps prevent low energy, stomach issues, and poor eating habits.

If you have Aetna health insurance, you may qualify to see an Aetna-covered dietitian for a customized nutrition plan. Many plans cover counseling for preventive care or chronic conditions, often without a doctor’s referral. Co-pays or co-insurance may apply; telehealth options are also available. 

To be sure, you can verify your coverage with Aetna to confirm your benefits.

Ready to Run Better?

Whether you’re running your first 5K or a marathon, what you eat matters; it affects how you feel, think, and run. 

Issues like RED-S or gut trouble can seriously impact your performance, but getting support early changes everything. A sports dietitian can build a personalized plan that works for your body and goals. But with Aetna and Health Loft, accessing expert help is now easier and more affordable than ever.

If you want to learn more, head over to runnersblueprint.com for even more tips on how to fuel smarter and run stronger.

Sources:

1. Espinosa‑Salas, S., & Gonzalez‑Arias, M. (2023, August 8). Nutrition: Macronutrient intake, imbalances, and interventions. StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK594226/ 
2. Cleveland Clinic. (2022, July 13). Glycogen. https://my.clevelandclinic.org/health/articles/23509-glycogen 
3. Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: Review and recommendations. Nutrients, 11(6), 1289. https://doi.org/10.3390/nu11061289 
4. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 4, Article 8. https://doi.org/10.1186/1550-2783-4-8 
5. Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., & Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 16, Article 53. https://doi.org/10.1186/s12937-017-0271-4 
6. Armstrong, L. E. (2021). Rehydration during endurance exercise: Challenges, research, options, methods. Nutrients, 13(3), 887. https://doi.org/10.3390/nu13030887
7. Radjen, S., Radjen, G., Zivotić‑Vanović, M., Radaković, S., Vasiljević, N., & Stojanović, D. (2011). Effect of iron supplementation on maximal oxygen uptake in female athletes [Article in Serbian]. Vojnosanitetski Pregled, 68(2), 130–135. https://doi.org/10.2298/vsp1102130r 
8. Zhang, L., Quan, M., & Cao, Z.-B. (2019). Effect of vitamin D supplementation on upper and lower limb muscle strength and muscle power in athletes: A meta-analysis. PLOS ONE, 14(4), e0215826. https://doi.org/10.1371/journal.pone.0215826 
9. Li, S., Fasipe, B., & Laher, I. (2022). Potential harms of supplementation with high doses of antioxidants in athletes. Journal of Exercise Science & Fitness, 20(4), 269–275. https://doi.org/10.1016/j.jesf.2022.06.001 
10. Calvani, R., Picca, A., Lo Monaco, M. R., Landi, F., Bernabei, R., & Marzetti, E. (2018). Of microbes and minds: A narrative review on the second brain aging. Frontiers in Medicine, 5, Article 53. https://doi.org/10.3389/fmed.2018.00053 
11. Dalton, A., Mermier, C., & Zuhl, M. (2019). Exercise influence on the microbiome–gut–brain axis. Gut Microbes, 10(5), 555–568. https://doi.org/10.1080/19490976.2018.1562268 
12. Xia, W., Li, X., Han, R., & Liu, X. (2024). Microbial champions: The influence of gut microbiota on athletic performance via the gut-brain axis. Open Access Journal of Sports Medicine, 15, 209–228. https://doi.org/10.2147/OAJSM.S485703 
13. Cabre, H. E., Moore, S. R., Smith-Ryan, A. E., & Hackney, A. C. (2022). Relative energy deficiency in sport (RED-S): Scientific, clinical, and practical implications for the female athlete. Deutsche Zeitschrift für Sportmedizin, 73(7), 225–234. https://doi.org/10.5960/dzsm.2022.546 
14. Amawi, A., AlKasasbeh, W., Jaradat, M., Almasri, A., Alobaidi, S., Abu Hammad, A., Bishtawi, T., Fataftah, B., Turk, N., Al Saoud, H., Jarrar, A., & Ghazzawi, H. (2024). Athletes’ nutritional demands: A narrative review of nutritional requirements. Frontiers in Nutrition, 10, Article 1331854. https://doi.org/10.3389/fnut.2023.1331854 

Calf Pain & Running – Real Answers from the Road

Q: Why do my calves hurt after running?

Let’s be honest—calf soreness is part of the running life, especially when you’re pushing harder than your legs are ready for. It usually shows up when you jump into more mileage, hammer a hill session, or start toe-running like you’re chasing a 5K PR.

The calves—mainly your gastrocnemius and soleus—take the brunt of that force.

Most of the time, it’s just muscle fatigue or a minor strain from overreaching. Nothing serious. I’ve had those days where I climbed one hill too many and felt like I’d been walking on bricks the next morning. But if the pain is sharp or sticks around for days, it could be a tear. Don’t ignore that.

Also—don’t forget hydration and electrolytes. Calf cramps are common if you’re low on fluids or salts. I’ve bonked mid-run just because I underestimated how much I was sweating. Your calves feel it first.

Q: How can I relieve sore calves from running?

Here’s what I do when my calves feel trashed:

• Rest. Let your legs bounce back.
• Stretch: Wall calf stretch, downward dog—30 seconds each side, no bouncing. I treat those stretches like brushing my teeth—non-negotiable.
• Foam roll: Yeah, it hurts. But it works. Gets the blood flowing and smooths out the knots.
• Ice, then heat: Ice right after a hard run. Later that day or the next, switch to a warm bath or heat pack.
• Compression socks: Love them. Especially post-long run.
• Feet up + rehydrate: My go-to combo—banana and a sports drink.

Q: Is it okay to run with calf pain?

It depends.
If it’s that dull, achy “I trained hard” feeling, I’ll still lace up—but I keep it easy. No hills, no speed work.

But if it’s sharp or I start limping? Game over.
I’ve learned the hard way that pushing through real pain never ends well.
I once ran through a mild strain and ended up off running for three weeks. Not worth it.

Rule of thumb: If you have to change your stride to keep running, it’s time to stop.

Q: What stretches help tight calves from running?

These are my go-to calf stretches:

• Wall Calf Stretch – Heel stays down, back leg straight. Targets the gastrocnemius.
• Bent-Knee Calf Stretch – Same stance, but bend the back knee. That hits the soleus.
• Downward Dog – Classic yoga pose that stretches both calf muscles at once. I like to pedal my feet out during this one.

Hold each stretch for at least 30 seconds. No bouncing.
I usually do them right after my run while I’m still sweaty. That’s when the muscles respond best.

🟠 Runner challenge: How often do you stretch after a run? Be honest.

Q: How can I prevent calf pain when running?

Here’s the short answer:
Don’t overload, warm up, get strong, and stay hydrated.

Let’s break it down:

• Ease into training – Follow the 10% rule. I always tell my runners: consistency beats intensity.
• Dynamic warm-up – I do leg swings, calf pumps, a short jog. Don’t just blast out the door.
• Strength work – Calf raises, eccentric heel drops, and seated bent-knee raises twice a week. This stuff prevents injuries.
• Stretch and foam roll – Especially after hard or hilly runs.
• Hydration and electrolytes – Don’t wait until you cramp. I hydrate the night before long runs, not just during.
• Wear the right shoes – And replace them every 300–500 miles. I’ve learned not to push shoes past their limit—it’s not worth the extra calf soreness.

🟢 Your move: What’s your weak link—strength, hydration, or mileage jumps?

Q: Why are my calf muscles tight while running?

This one hits close to home. I’ve had runs where my calves feel like they’re made of rope five minutes in.
Usually, it’s a warm-up issue. Or my pace is too hot, too soon.

Other causes?

• Running form – If you land on your toes or push off too aggressively, your calves do extra work.
• Shoe transition – Moving to a lower-drop or zero-drop shoe without easing in? Guaranteed calf tightness.
• Weakness – Sometimes your calves tighten to protect themselves from overuse because they’re not strong enough yet.

Once I started doing more strength and mobility work, this happened way less.
Don’t skip it.

Q: What are the best exercises to strengthen calves for running?

I’ve rotated through a lot of calf drills. These are the ones I always come back to:

• Single-Leg Calf Raises – Start with bodyweight. Add weight as you progress.
• Eccentric Heel Drops – Step up on both feet, lower down slowly on one. Game-changer for Achilles resilience.
• Bent-Knee Calf Raises – Either seated or in a wall sit. Great for the soleus (your endurance engine).
• Jump Rope/Ankle Hops – Builds power and endurance. I throw in a minute or two after a warm-up.
• Toe & Heel Walks – Perfect for working both sides of your lower leg. I do these barefoot to really light up the stabilizers.

Train these 2–3x a week.
They’ll help you push harder, recover faster, and avoid those annoying injuries.

🦵 Quick check-in: Are your calves strong enough to handle your goals?

Final Note

Have more questions about calf pain, running strength, or recovery?
Drop them below or shoot me a message—I’ve been there, and I’ve coached runners through all of it.

Let’s keep running strong, one step at a time.

—David Dack 🏃‍♂️

Running in the Heat: How to Survive (and Even Thrive) When It’s Scorching

Let’s be honest—running in the heat sucks. But that doesn’t mean you have to quit when the temps rise above 70°F (21°C).

You just need to be smarter about it. Here’s what’s worked for me and the runners I coach.

Hydrate Before You’re Thirsty

If you wait until you’re parched mid-run, it’s already too late.

I start drinking extra fluids the evening before a morning run—especially if I know it’s going to be a cooker. Once you’re out there, don’t guzzle. Sip. A few small gulps every 10–15 minutes helps your body absorb water better without turning your stomach into a washing machine.

Going for 30 minutes or more? Bring water or a light electrolyte drink with you.

My go-to in Bali? Coconut water. It’s natural, loaded with potassium, and easy to find after a run. Afterward, rehydrate right away—don’t wait till your mouth feels like sandpaper.

Don’t Wear a Sauna

You’d be amazed how many runners wear heavy cotton tees in 90-degree weather and wonder why they’re overheating.

Ditch the cotton. Go with light, moisture-wicking gear—the kind that lets your sweat evaporate so your body can cool down. Think light colors, breathable materials, and minimal layers.

Personally, I wear a singlet or just go shirtless on crazy hot days. A visor helps shield your face while letting heat escape from your head.

And don’t forget sunscreen—a sunburn messes with your body’s cooling and makes hydration harder.

Adjust Your Pace—Big Time

Hot days are not PR days.

I tell my athletes: “Run by feel, not by your watch.” A pace that feels easy in cool weather might feel like torture in the heat. It’s not weakness—it’s physiology. The body works harder to cool itself, and you need to respect that.

I often cover my GPS screen or switch to heart rate or effort mode. If it’s brutal out, cut the run short or switch to a run-walk. No shame in that.

I’d rather see someone finish strong than crawl home wrecked. There’s no trophy for heatstroke.

Time It Right—or Get Cooked

Unless you like suffering, avoid running between 11 a.m. and 4 p.m. That’s the oven.

I’ve become a devout sunrise runner because it’s the only time Bali dips below 80°F. If you can’t run early, go late. And if both fail, find shade: tree-lined trails, parks, the shady side of buildings.

Sometimes, your best option is an indoor treadmill.

It’s not “toughing it out” to run through dangerous heat—it’s risking your health for no good reason.

Don’t Ignore Red Flags

I learned the hard way during a race in Solo. I felt dizzy, my heart was pounding, and then—nothing.

Woke up in the hospital.

So now, I don’t mess around. If you feel nausea, chills, dizziness, or your sweat stops even though you’re hot, stop running immediately. Find shade. Call someone. I carry my phone on hot runs for exactly this reason.

Your pride won’t save you from heat exhaustion.

Cool Off Mid-Run

Water isn’t just for drinking—use it to cool your skin.

Splash some on your neck, arms, or head. Some runners tuck ice cubes into their hat or bra strap. During races, I grab two cups at aid stations—one to drink, one for my head. A soaked bandana or buff around the neck works great too.

And yeah, if you spot a sprinkler? Run through it.

Childhood rules apply.

Bottom Line: Don’t try to conquer the heat—work with it. Respect it. Your pace may drop now, but when cooler weather rolls in, you’ll feel like you’re flying.

That contrast is real. Every sweaty mile you grind out now is building future strength.

Your Turn: How do you handle hot runs? Got a trick I should try? Let’s hear it.

Running in the Cold: Tips for When You Can’t Feel Your Face

On the flip side, running in the cold takes its own kind of mental toughness.

But if you layer right and prep smart, it can actually feel refreshing. I used to dread it—but now I kind of love it.

We’re talking about anything near freezing (32°F / 0°C) and below—when your breath fogs and your fingers go numb.

Layer Like a Pro (Not a Snowman)

The trick is to dress for how you’ll feel 10–15 minutes into the run, not how you feel the second you step outside.

You should feel slightly chilly at the start—if you’re cozy before mile one, you’re gonna be drenched in sweat by mile two.

Here’s my go-to setup:

• Base layer: snug and moisture-wicking
• Mid-layer: something warm like a thin fleece or wool top
• Top layer: windbreaker or water-resistant jacket if it’s gusty or wet

For legs, thermal tights or lined pants usually do the trick.

And remember—running will heat you up. A good rule is to dress as if it’s 15–20°F warmer than it is.

Warm Up the Coldest Bits

Your hands, ears, and nose take the worst of it.

Wear gloves or mittens (mittens are warmer, trust me). A beanie or thermal headband covers your ears and keeps you from losing a bunch of body heat.

Personally, I start with a warm hat, then sometimes swap to a lighter headband halfway through.

I always bring a buff or neck gaiter—you can pull it over your mouth to warm the air or use it as a face shield when the wind kicks in. Wool socks are clutch for warm toes. And don’t forget lip balm—cracked lips are no fun.

Bonus Cold Tip: Don’t skip your warm-up. Your body takes longer to loosen up in cold temps, so do some dynamic drills indoors before heading out. Jumping jacks, high knees—get the engine running first.

Warm Up Before You Step Outside

In the summer, it’s easy—lace up, step out, and go. But winter’s a different beast. If you roll off the couch straight into freezing temps, your legs are going to hate you. I’ve learned to treat cold-weather runs like a mission: prep before launch.

Before I head out, I do a quick routine indoors—some leg swings, high knees, or jogging in place. I’m not trying to get sweaty, just warm enough so the first few minutes outside don’t feel like a slap in the face. Trust me, your muscles will thank you, and you’ll lower your risk of a nasty pull or strain.

Don’t Skip Water—Yes, Even in the Cold

Cold tricks you. You’re not drenched in sweat, so you assume hydration doesn’t matter. But you’re still losing water—every exhale sends out moisture (that visible fog in the air? That’s your hydration floating away). And under those layers, you’re sweating more than you realize.

So yes, drink up. Hydrate before and after your run. On longer efforts—anything over an hour—bring water with you. Pro tip: tuck your bottle into your vest or inside your jacket if it’s below freezing. One time, I went to take a sip at mile five and found my nozzle frozen solid. Lesson learned.

Watch Your Step—Winter’s Tricky

Running on ice or snow isn’t about pace—it’s about staying upright. If things are slick, slow down. Shorten your stride. Be cautious on hills. And if it’s sketchy out, grab traction devices like Yaktrax or even DIY screw shoes.

I’ve had runs where fresh snow made everything feel magical—but it also worked my legs twice as hard. It’s like running in sand, and the real danger is hidden ice underneath. Know your route. Lift your feet a little higher. And wear reflective gear—it gets dark fast in winter, and drivers aren’t expecting runners zipping by during a snowstorm.

Don’t Sit in Wet Clothes

I’ve made this mistake too many times—finish a run drenched from sweat or snow, then stand around talking or scrolling. Big no-no. Your core cools fast after the run, and wet clothes can push you toward hypothermia.

Now I keep a dry hoodie in the car or by the front door. Some days, I skip my cool-down walk just to get indoors faster. A hot shower or even just a warm drink can reset your system.

Winter running isn’t just about getting through the miles—it’s about what you do right after, too.

Know When to Call It

Being tough doesn’t mean being reckless. I’ve bailed on runs when the roads were sheet ice or the wind chill was brutal. That’s not weakness—that’s wisdom.

Watch for warning signs: numbness that won’t go away, tingling fingers or toes, skin turning white or hard. These can be early signs of frostbite.

And if wind chill is way below zero? Adjust your plans. Do a shorter loop. Hop on the treadmill. Or just take the day off and save your legs for better weather.

Cold Runs Build Grit

Some of my most unforgettable runs happened in weather that made my neighbors look at me like I was insane. But man, finishing those runs? It makes you feel invincible.

There’s something about seeing your breath, hearing the crunch of snow under your feet, and watching the sun rise as you cool down. No traffic, no noise—just you and the cold, and the feeling that you’ve already done something hard before most people even woke up.

Find What Weather Works for You

After years of coaching and running in all kinds of conditions, here’s what I’ve figured out: the “perfect” running weather is personal.

Sure, research shows around 50°F is where most runners hit their peak performance. But running isn’t just about PRs—it’s about the journey, the mindset, and the memories.

I used to obsess over the forecast. If it was too hot or cold, I’d already be mentally checked out. Not anymore.

Now, I take each run as a challenge. Hot day? Good. Time to toughen up. Cold day? Great. Coffee after will taste even better.

Some of my hardest days—like that half marathon in Solo where I ended up in the ER—taught me to respect the weather, not fear it. And to adjust when needed.

You’re not always going to race or train in perfect conditions. That’s life. But if you can learn to roll with it, you’ll be better for it.

And when you do get that golden day—say, 55°F with a slight breeze and dry air—it’ll feel like magic.

Your Ideal Weather Might Surprise You

Maybe you find you thrive in cool drizzle. Or maybe summer nights just feel easier on your joints. The key is to notice.

What runs feel best? What times of day work for you? Start building your schedule around those conditions.

That said, don’t always chase comfort. Mix it up. Run in the rain. Slog through a hot afternoon. It builds grit. It makes you adaptable.

And it keeps you from panicking when race day throws you a curveball.

In the end, there’s no one-size-fits-all “best” temperature for running. There’s just what works for you.

Use science and common sense as your guide—but trust your experience, too. I used to think I’d never enjoy running in Bali’s heat and humidity.

Now I’ve found a rhythm. And when I visit cooler places, I love that, too.

Wherever you are, whatever the weather—there’s a way to make it work.

You Crushed Your Long Run. Now Recover Like It Counts.

You crushed your long run. Nice work.

But don’t make the rookie mistake of thinking your job’s done. What you do after that run? That’s where the real gains lock in.

I used to be the guy who thought recovery was for softies. More miles, less rest—until that mindset chewed me up and spat me out with a bunch of annoying injuries.

Now? I treat recovery like training. Because it is.

1. Rehydrate Like You Mean It

First thing after I stop my watch? I chug water.

Doesn’t matter if it’s hot or chilly out—your body just sweated out a ton.

You don’t need to down a liter in 30 seconds (your gut will hate you for that), but keep sipping. I usually finish whatever bottle I had during the run, then keep one within arm’s reach all day.

And if it was a sauna-like run or anything over 90 minutes? I reach for electrolytes or—yep—chocolate milk.

It’s not just for kids. It’s got that nice carb-protein-sodium combo that helps refill the tank.

Pro tip: your pee shouldn’t look like orange juice. Pale yellow = good. Weird tip, but hey, runners talk pee a lot.

2. Refuel with Carbs + Protein—Fast

You’ll hear people talk about this “30-minute window” for refueling. It’s not gospel, but sooner is definitely better.

You just drained your glycogen tank—get some carbs and protein in you. I’m talking smoothies, PB&banana toast, yogurt with granola, whatever works.

My go-to? A banana, frozen berries, protein powder, and almond milk in the blender. Fast, cold, satisfying.

And trust me—if you eat something now, you won’t go full caveman on the fridge 2 hours later.

Backed by research, too: combining carbs with protein post-run can help reduce soreness and speed up recovery.

Anecdotally, I feel like a completely different runner the next day when I nail that snack.

3. Cool Down & Stretch – Even When You’d Rather Flop

The moment you hit your front door, don’t collapse on the couch.

Walk for 5–10 minutes instead. Let your heart rate come down. Get the blood moving.

I sometimes add a lap around the block or use that time to answer texts I ignored during the run.

Then stretch the usual suspects—quads, hammies, calves, hips, glutes. Keep it easy: 20–30 seconds each. No bouncing. No pushing to pain.

This isn’t punishment. It’s maintenance.

My favorite? Legs up the wall.

Just lie on the ground and throw your legs up against a wall. It drains blood from your legs and helps with that “heavy” feeling.

Two minutes of that post-run is bliss.

4. Foam Rolling: Hurts So Good

If you’ve got a foam roller or massage gun, now’s the time.

I roll my calves, IT bands, and quads. Hurts like hell in the moment, but it helps break up tight fascia and keeps those muscles loose.

Even a tennis ball under your feet or glutes can make a difference. Don’t overdo it—2 to 3 minutes per area is plenty.

I sometimes book a real massage after big training weeks as a little gift to future me. Not mandatory, but if you’ve got the means? Totally worth it.

5. Rest Like It’s Part of the Plan (Because It Is)

You should already have a rest day baked into your week.

Long runs = big stress. You gotta let your body process the work. I’ve seen runners skip this part—usually ends in frustration or injury.

Personally, I long run on Saturday and keep Sunday sacred. Either full rest or something chill like a beach walk or a lazy bike spin.

There’s a great quote I saw on Reddit: “Rest is part of training. That’s when you actually adapt.” Couldn’t agree more.

I used to run every day in college. Big mistake. One month of knee pain taught me the hard way.

These days? I take rest days seriously. You should too.

6. Sleep Like a Champion

You need sleep—more than you think.

It’s where your body does the deep repair: rebuilding muscle, restoring hormones, fixing micro-tears.

After a long run, I try to go to bed an hour earlier if I can. I also eat a bit more, because my hunger goes up like clockwork.

Don’t fight it—just make sure the calories are quality, not junk.

Also, keep tabs on how your body feels the next day.

Some soreness is normal—DOMS (Delayed Onset Muscle Soreness) peaks 24–48 hours post-run.

But sharp pain? That’s your body raising a red flag.

Ice it. Back off if needed. Swap a run for a walk or a swim.

I’ve skipped runs just to protect a little niggle, and 9 out of 10 times, it kept me from a full-blown injury. That’s smart training.

7. Celebrate, Reflect, and Keep Learning

This part gets overlooked, but it matters.

Whether you ran your longest distance or just felt strong, celebrate that. Reflect. Write it down.

I keep a journal where I note what worked and what sucked—fueling, pacing, gear, you name it.

Had a rough patch at mile 10? Write it down. Maybe you needed more electrolytes.

Felt amazing thanks to new socks? Boom—lock that in.

And hey, share your win. Post that sweaty selfie or tell your crew.

Motivation multiplies when you share it.

I love hearing from runners who crushed their first double-digit run—it fuels the whole community.

One Reddit user said they felt like a zombie the day after an 8-miler.

The top comment? “Rest harder.” That’s real.

Another shared how one chocolate milk and a rest day post-long-run reduced their next-day fatigue massively.

Your Turn

How do you recover after a long run? Any rituals, snacks, or stretches that work for you?

Drop a comment—I’m always looking to steal good ideas.

And remember: recovery isn’t the cherry on top. It’s the engine that keeps your training moving forward.

#RecoveryIsTrainingToo #RunSmart

Long Run FAQs – Real Talk for Real Runners

Q1: What’s considered a long run if I’m just starting out?

If you’re new to running, a “long run” isn’t some epic 20-miler. It just means longer than what your body’s used to.

For most beginners, that’s somewhere around 4 to 5 miles or about an hour of running at an easy pace.

Heck, when I first got into running, anything over 30 minutes felt like an odyssey.

The goal isn’t to chase someone else’s number—it’s about stretching your comfort zone bit by bit.

Some runners I coach hit 6 miles and feel like rockstars. That’s a win.

So yeah, if it feels long to you, it counts.

Q2: How do I get ready for a long run—especially my first one?

Here’s what I tell my new runners: control what you can so your brain doesn’t freak out halfway through.
Here’s my go-to checklist:

• Plan your route. Know where the water stops or bathrooms are.
• Prep gear the night before: shoes, tech clothes, socks (no cotton, please).
• Eat right the night before. Stick to carbs like rice or pasta. Skip anything spicy unless you want to risk pit stops.
• Light breakfast 1–2 hours before: banana, toast with PB, half a bar—something easy.
• Hydrate early, not just during the run.
• Warm up properly—some leg swings, light jogging, or even a brisk walk for 5–10 minutes.
• Start slower than you think. I’m serious. First mile should feel almost boring.
• Mentally chunk it up. Don’t look at it as a monster run. Run to that tree. Then that corner. One bit at a time.

I also tell my runners to let someone know you’re heading out, bring your phone, and carry cash or a card just in case.
Especially if it’s hot out—hydration isn’t optional.

Q3: What pace should I run on my long runs?

Easy. Slower than you think. That’s the whole point.

You should be able to chat in full sentences without gasping. If you can’t talk, you’re going too fast.

I usually say aim for 1–2 minutes per mile slower than your 5K race pace.
Not sure of your 5K pace? No worries—just run at a pace that feels easy and relaxed.

One of my running mantras?
“You should finish your long run feeling like you could’ve gone a bit further.”
That means you nailed it.

Q4: What if I’m training for a 5K or 10K—shouldn’t I run long runs fast?

Nope. That’s a rookie mistake.

Even for shorter races, long runs should be slow and steady.

If you’re training for a 5K, your long run might be 5–8 miles, but pace it 90 seconds (or more) slower than your race goal. Same deal for a 10K.

This isn’t about testing speed. It’s about building your aerobic engine—the kind that helps you run your race pace comfortably.

Save the fire for speed workouts.
Long runs are your base.

Q5: Can I walk during a long run?

Hell yes. Walk breaks aren’t cheating—they’re smart.

A lot of new runners I coach use the run-walk method—like 10 minutes of running, 1 minute walking.
It helps manage fatigue and gets you to the finish line without crashing.

Just make your walk breaks intentional, not desperation mode. Even seasoned marathoners walk at aid stations to get fluids down.

Bottom line: finish strong > suffer through.
Use walk breaks as tools, not a last resort.

Q6: What if I feel like quitting mid-run?

We’ve all been there. That mid-run moment when your brain screams “just stop.”
Here’s what I do when that hits:

• Dial it back. Slow down. Shift to a jog. Or go into a run-walk pattern.
• Zoom in mentally. Don’t obsess over the miles left. Just run to the next pole, tree, or shadow on the road.
• Fuel up if you haven’t. Low energy sneaks up quick. A gel or even a handful of raisins can do wonders.
• Mantra time. I’ve repeated “one step at a time, you’ve got this” more times than I can count.
• **Switch it up—**your playlist, route, even your posture. A small change can reset your brain.

And if you have to cut it short? It’s okay. Don’t guilt-trip yourself. Learn from it and bounce back stronger next week.

After a tough long run, I always debrief with myself: Was I tired? Hungry? Stressed? Then I fix the issue before the next one.

Q7: How do I carry water or fuel?

Plenty of options—find what doesn’t annoy you after mile 5.
Here’s the breakdown:

• Handheld bottle: Great for under 10 miles. I like ones with a small zip pocket for gels or keys.
• Hydration belt: If it doesn’t bounce, it’s gold. Just make sure it fits snug.
• Hydration vest: My go-to for anything over 12 miles, especially trails. Carries fluids and gear.
• Stashing: I’ve hidden bottles behind trees or scooters in Bali. Loops work too—set a water station at your house or car.
• Gels and chews: Shorts with pockets or a small belt help. Some folks even tuck gels in their socks or sports bra straps.

Pro tip: Train with whatever setup you’ll use on race day. No surprises on the big day.

Q8: What other workouts help besides the long run?

Long runs are key, but mixing it up builds resilience and endurance.
Here’s what I like to throw into a beginner’s week:

• Easy base runs: Your bread and butter. Short, relaxed runs build mileage and confidence.
• Hills: Sneaky strength training. Run up, jog down, repeat. Four to six repeats can transform your stamina.
• Fartleks: Swedish for “speed play.” Throw in short bursts of faster running during an easy run—nothing structured, just have fun with it.
• Intro tempos: Not full gas. Think “comfortably hard” for a mile or so sandwiched between easy running.
• Cross-training: Can’t run every day? Bike, swim, or hit the elliptical. Cardio without the pounding.

Stick with consistency and slow progression, and your engine will grow.
You don’t need to go hard every day to improve—you just need to keep showing up.

Q9: How do I stay sane during long runs?

Here’s the honest truth—they’re not always exciting.
Sometimes you’re out there with just your legs, sweat, and thoughts.
Here’s how to beat the boredom:

• Podcasts or audiobooks: A good mystery has made me run extra miles just to hear what happens next.
• Running buddies: Talking makes time fly. Even running part of the route with someone helps.
• Change the route: New scenery = new energy. Bali made this easy for me—temples, jungle trails, beach paths. Total brain candy.
• Mental games: Count your steps, repeat a mantra, play the alphabet game with things you see on the route.
• Pace play: Plan a little burst at mile 6. Even just knowing it’s coming breaks the run into chapters.

Sometimes though, embrace the quiet.
Long runs are where I’ve processed life stuff, brainstormed blog ideas, and found peace.
Don’t fear the boredom—it’s part of the magic.

Q10: How do I recover after a long run?

Recovery is where the growth happens. No shortcuts here.
My golden rules:

• Hydrate fast. I mean it—within 10 minutes.
• Eat within 30–60 minutes. Protein + carbs = muscle repair. Chocolate milk, smoothie, sandwich—whatever works.
• Stretch lightly. Hit your hammies, quads, and calves.
• Foam roll. My IT bands hate me if I skip this.
• Rest. Monday is usually a no-run day if I long run Sunday.
• Warm bath or legs-up-the-wall. Super relaxing and helps with blood flow.
• Sleep like a champion that night. Your body rebuilds during rest.

Soreness is normal. Pain isn’t.
If something feels off, don’t tough it out—deal with it early.

And don’t forget: the long run is the stressor—recovery is the upgrade.
You need both to level up.

Final Thoughts

If you’ve made it this far, you’re serious about running. And that’s what separates runners from the rest.

The long run will transform you—not just physically, but mentally. It teaches patience, grit, and belief.
I’ve seen runners start at 2 miles and six months later crush 10 like it’s nothing.
That quiet confidence sneaks up on you—and suddenly, you’re the one saying, “I did that.”

So lace up. Pick a route. Start slow. And enjoy the miles.

What’s your next long run goal?
Drop it below—let’s get after it.

Let’s Get One Thing Straight: Your Long Run is Not the Time to Wing It with Food or Hydration

This is your dress rehearsal for race day—and trust me, you don’t want to mess it up.

I’ve made every fueling mistake in the book: greasy pizza the night before, skipping breakfast, forgetting water. I’ve cramped, bonked, and jog-walked home more times than I care to admit.

But that’s how I learned what works—and what seriously doesn’t.

The Night Before: Fuel, Don’t Stuff Yourself

The night before a long run isn’t about loading up like it’s an eating contest. It’s about eating smart.

You want carbs—yes—but the kind that sit well. Your muscles store carbs as glycogen, and that’s the fuel you’ll burn through once the miles start adding up. But don’t treat this as an excuse to inhale three bowls of fettuccine Alfredo.

Too much heavy food, and you’ll wake up feeling like a bloated sack of regret.

What works for me? Something simple. Grilled chicken with rice and steamed veggies. Or a light pasta with a tomato-based sauce.

And if I’m craving pizza? I go for a thin-crust margarita—not some triple-meat cheese bomb.

I learned the hard way. Years ago, I devoured a large pepperoni pie before a 12-miler. Next morning, I felt like I was running with a brick in my gut. Made it 4 miles before the cramps had me curled over a trash can.

Oh, and watch your fiber. A massive kale salad at 9 p.m.? You’re just asking to spend half your long run looking for a bathroom.

Eat your greens, but maybe at lunch—not dinner.

Morning Fuel: Top Off the Tank

I’m not a fan of fasted long runs for most runners. Unless you’re training for a specific fat-adaptation goal, start your long run with something in the tank.

Doesn’t need to be fancy—just easy to digest and not too heavy. Think 200–300 calories, mostly carbs with a bit of protein. Keep the fats and fiber low, or you’ll regret it around mile three.

Here are some real-life winners:

• Banana with nut butter – A classic. Easy carbs plus a small smear of almond or peanut butter. One tablespoon. Not half the jar.
• Toast or bagel with jam – Fast fuel. If I’m short on time, even plain bread does the job.
• Oatmeal – If I’ve got at least an hour to digest, I’ll go with a small bowl. Add a banana slice and a sprinkle of salt.
• Half an energy bar – Just read the label. Some are loaded with fiber and nuts—avoid those unless you’ve got a gut of steel.

And coffee? Totally personal.

I drink a small cup because, let’s be real, it helps “clear the pipes” before the run.

Just don’t chug three cups and expect smooth sailing.

Aim to eat 1 to 2 hours before your run.

If you oversleep or need to be out the door fast, grab half a banana or a small sports drink, then fuel early during the run.

Fueling During the Run: Don’t Wait for the Wall

Once your run hits the 90-minute mark, your glycogen tanks are on a timer. Wait too long, and you’ll hit the wall—legs heavy, head foggy, zero bounce.

I’ve been there. It sucks.

So here’s the move: start fueling around 45 minutes into your long run. Then hit it again every 30–45 minutes.

I go with energy gels. Easy, fast, portable. But I fought using them for years because I thought they were just for elites. Meanwhile, I was bonking every time I went over 10 miles.

Once I got over myself and started using gels regularly, my runs changed. I stayed steady, finished strong, and actually started looking forward to the second half.

Don’t like gels? No problem. Try:

• Half a banana
• Gummy bears or raisins
• A handful of pretzels (for salt)
• Chews or sports drinks

Find what sits well in your stomach.

I’ve tried just about every flavor and brand out there. Espresso gels give me rocket fuel energy, but some berry ones feel better when I’m already a bit queasy.

Test them in training, not on race day.

Pro tip: wash everything down with water. Helps your gut absorb the carbs faster and keeps sloshing to a minimum.

Hydration: More Than Just Water

If your run is under an hour and it’s cool out, you can probably skip the water bottle.

But anything longer—or if it’s hot and humid—you need to drink.

Dehydration is sneaky. I’ve run long in Bali’s brutal heat thinking I was fine… until I finished dizzy, covered in salt crystals, and barely able to walk home.

Rule of thumb? Sip every 15–20 minutes. Don’t chug.

Little, frequent sips are easier to handle. For runs over 90 minutes, I’ll add electrolytes to my water or go with a sports drink.

Your body doesn’t just lose water when you sweat—it loses sodium and other minerals, too.

Skip them, and you might start cramping or feeling fuzzy.

I usually carry a soft flask or wear a hydration belt. And if I know I’ll pass warungs or public taps, I’ll plan to refill there.

Quick warning: Just because it’s cool out doesn’t mean you’re not sweating.

I used to underestimate how much I lost on “mild” days—until I started tracking my intake and felt the difference.

So listen to your body, and drink smart.

After the Run: Don’t Skip the Refuel

You just ran for 90 minutes or more. Your body’s begging for fuel. Don’t make it wait.

Within 30–60 minutes after you’re done, eat something with carbs and protein. Could be:

• A smoothie with protein powder
• Chocolate milk (runner’s gold)
• Yogurt and granola
• Sandwich or eggs and toast

And keep drinking. Especially if it was hot out.

Even just water is fine, but electrolytes can help if you were drenched.

A Word on Fasted Runs & “Suffer Training”

Look, I get it. You’ll hear runners brag about doing 2-hour runs on zero food or skipping water to “toughen up.”

Unless you’re training for an ultra under guidance, skip that noise. There’s no medal for making your training run miserable on purpose.

Same goes for caffeine, salt tabs, “only drinking to thirst,” etc. Everyone’s got their thing.

My advice? Use training to test what works for you. You want to show up to race day with your fueling dialed in like clockwork—not wondering if that random gel flavor will turn your stomach inside out.

Over time, you’ll figure out what combo keeps you strong.

Mine? Small breakfast, caffeine gel at 45 minutes, one every 40 mins, sip water every 20 minutes, and no pizza the night before. Ever again.

How I Prep for a Long Run (And What I Tell Every Runner to Do Before Hitting the Road)

You don’t just roll out of bed, throw on shoes, and expect to crush a long run. That’s a one-way ticket to misery.

I’ve learned the hard way—both in my own training and watching countless beginners crash and burn—that prepping right makes all the difference. So here’s how I (and the runners I coach) get it done before clocking those big miles.

1. Map Your Route (and Have a Bailout Plan)

Before every long run, I like to know where I’m going—and how I’ll get back. I’m a big fan of out-and-back routes. If I run 5 miles out, guess what? The only way home is to run those 5 miles back. No cheating.

Safety first, always. Let someone know where you’re headed and about how long you’ll be out. I also scope out public water fountains, minimarts, or stash a bottle if it’s a long or hot one.

If I’m in a new place, I’ll use Strava’s route builder or even Google Maps just to avoid getting lost and ending up on some sketchy detour.

2. Gear Up the Night Before

I treat long runs like mini races. I lay out everything the night before—clothes, socks, shoes, watch, hat, sunscreen, even anti-chafe balm (don’t skip this if you value your skin).

Trust me, nothing kills a run faster than thigh chafing halfway through.

If it’s going to be over an hour—or if I’m running in Bali’s oven heat—I carry water. For anything over 90 minutes, I pack some fuel: energy gels, raisins, even salted gummies.

I once tried a “new” gel mid-run and ended up dry-heaving on a trail—don’t do that. Stick with what you’ve tested.

3. Eat to Fuel, Not to Stuff

What you eat the night before matters just as much as breakfast. I usually go for something simple and carb-heavy: grilled chicken with rice, or my Bali go-to—ikan bakar (grilled fish) with sweet potato and veggies.

Skip anything greasy or fiery. Your stomach has to cooperate out there.

The morning of, I’ll grab something light 1 to 2 hours before heading out. A banana and peanut butter, toast, or a little oatmeal usually works. Nothing heavy.

Definitely avoid high-fiber or dairy unless you’re into public bathroom adventures. Drink water when you wake up, and if it’s hot, maybe a pinch of salt or some electrolytes too.

4. Dress Like You Know the Forecast

Long runs teach you a lot about clothing mistakes. Check the weather.

If it’s chilly, layer—but make sure you can peel something off when you heat up. If it’s hot and humid (Bali folks, I feel you), keep it light and breathable. I often start just after sunrise to avoid frying.

Sunscreen isn’t optional if you’ll be out a while. I hate the stuff, but I use it—because sunburn on a long run sucks.

Apply it early so it doesn’t drip into your eyes when the sweat starts flowing. And for the love of your feet, wear real running socks—not cotton. You’ll thank me at mile 10.

5. Get Your Head Right

This part might sound cheesy, but it works. I spend a few minutes before every long run setting my mental game.

Maybe it’s a mantra like “relax and move forward” or “just one more mile.” Sometimes I dedicate miles to people I care about. That helps when the struggle hits.

I also break up the distance. A 10-miler becomes two 5-milers. At the halfway point, I reset—stretch, fuel up, maybe shake out the arms—and tackle the second half like it’s a fresh start.

Mentally, it’s a huge win.

6. Run with a Buddy… or Just Your Breath

If you’re nervous, find a friend or join a group. Having company makes time fly.

But don’t be afraid to go solo. I used to think I needed music for long runs—but running without headphones helped me build mental toughness. Listening to my breath and footsteps turned the run into a kind of moving meditation.

Give it a try.

If you do prefer music or podcasts, no shame. Just keep the volume low enough so you don’t get flattened crossing the road.

7. Final Checks: Bathroom, Warm-up, Go

Don’t skip the bathroom. Please. Even if you “think you’re fine.” That’s not a fun risk to take 4 miles from home.

Do a short warm-up—some leg swings, brisk walking, or light jogging for a few minutes. Ease into the pace.

The first mile should feel too easy. That’s the point. You’re pacing for endurance, not a sprint.

The Little Stuff Matters

Every successful long run I’ve had came down to one thing: respecting the process.

One runner on Reddit shared how they ate a massive meal too close to their run and ended up feeling sick the whole way. They said they’d rather start slightly hungry than run with a belly full of regret. I’ve been there.

Whether you’re prepping for your first 6-miler or training for a marathon, take care of the details. It’s not just about logging miles—it’s about showing up prepared and giving yourself the best shot at enjoying it.

Quick Tip from Reddit Runners:

Someone once asked, “How do I not screw up my first long run?” Here’s the collective wisdom:

• Don’t worry about pace. Just finish.
• Run for time, not distance, if you’re new.
• Lay out everything the night before—no excuses.
• Go slow. Slower than you think.

Raise your hand if this sounds familiar:

“I’m too slow for the track.”
“I’ll just be in the way.”
“Everyone will watch me struggle.”

Yep. I’ve thought all of that too.

When I first stepped onto a proper track, it felt like I’d crashed the Olympic Trials by mistake. Everyone around me looked lean, fast, and focused—like they ate intervals for breakfast. I, on the other hand, felt like an awkward tourist with no map.

But here’s the truth: the track isn’t a private club. It’s not just for elites or college sprinters in short shorts. It’s for anyone chasing a goal, whether that’s breaking 5:00 in the mile or running four laps without stopping. If you can move your feet, you belong.

My First Track Wake-Up Call

I’ll never forget one of my early track sessions. I was doing 400m repeats, legs heavy, lungs on fire. Meanwhile, a local club was out there doing what looked like warp-speed intervals. I was getting lapped so often it felt like a carousel. At one point, a guy sprinted by and gave me a quick thumbs-up. Just a simple gesture—but it hit me hard.

Later, one of the runners actually cooled down with me. He told me, “When I started, I was the one getting passed all the time too.” That stuck with me. It reminded me that we all start somewhere. Showing up, doing the work—even if you’re slow—that’s what earns respect. Not your pace.

Getting lapped isn’t failure. It’s part of the process. It means you’re in the arena, not watching from the sidelines.

No One’s Actually Watching You

Most runners are too deep in their own pain caves to care what you’re doing. Trust me—they’re thinking about their splits, their breathing, or whether they’re gonna throw up during the last rep. You are not their concern.

And if someone is judging you for being slower? That says way more about them than it does about you. The good ones—the serious runners—respect anyone who shows up with heart and grit.

Lane 1 is Fair Game

I remember reading a Reddit thread where a newer runner was worried about using the inside lane during public hours. The consensus was clear: use the lane. If someone’s faster, they’ll go around. That’s how it works. You’re not breaking any sacred rule by being slower. You’re doing exactly what the track is there for—getting stronger.

Think of it like a public gym. Just because the guy next to you can squat 400 pounds doesn’t mean you have to leave. You paid your dues by showing up and lifting what you can. The track’s the same. Respect goes to the effort, not the finish time.

Learning the Track Basics (and Messing Up)

Now, sure, there are some unspoken rules—like don’t suddenly stop in lane 1 or drift across when someone’s coming up fast behind you. But you’ll pick those up quick. And if you mess up? Don’t sweat it.

I’ve made my fair share of rookie mistakes. One time, I stopped dead in lane 1 to check my watch and got hit with a sharp “Track!” from behind (basically runner code for “Move, I’m coming through!”). Embarrassing? A little. But it wasn’t a big deal. I moved. I learned. I didn’t die.

How to Break the Mental Wall

Here’s my advice: show up with a plan.

Don’t just wander onto the track unsure of what you’re doing—that’s when your brain starts inventing fake problems like “everyone’s looking at me.” Instead, have a simple plan in your head. Something like:

• Warm up jog – 2 laps
• 6 x 200m strides with walk recoveries
• Cool down – 1 mile easy jog

Boom. You’re there with purpose. Head down, focus on your work. Plug in some music (if allowed), stay in your zone, and forget the rest.

Also—pick a time that works for your nerves. I used to go mid-afternoon on Sundays because it was always dead quiet. That gave me space to figure things out without an audience. Now I can handle any crowd, but back then, silence helped.

Every Fast Runner Was Once a Newbie

That guy blasting 60-second 400s? He once couldn’t run a mile without gasping. That woman who’s floating through tempo reps? She probably remembers her first awkward track day too. Nobody starts out smooth and fast. Everyone earns their place with time and sweat.

Even if you’re jogging 13-minute miles, you’re still lapping everyone who stayed on the couch. That’s a win. Own it.

Make the Track Fun Again

Don’t let it turn into a pressure cooker. It’s just a 400m loop, not a court of judgment. Some days I do goofy strides just to shake things up—high knees, karaoke drills, skipping like I’m in gym class. Other days, I’ll do “curve & straights” fartleks where I sprint the straightaway and jog the curves. It’s not fancy—it’s just me playing.

The more fun you have out there, the less power fear has over you. And slowly, lap after lap, that nervousness will fade.

Let’s Talk: What’s holding you back from using the track?
Drop your biggest fear or first track story below—let’s trade battle tales. And if you’ve already made peace with the track, what helped flip the switch for you?

Getting Started: Agility Ladder Drills for Runners Who’ve Never Touched One

Ladder drills might look intimidating at first – all that fast footwork can seem like it’s made for football players or ninja warriors. But don’t overthink it. You don’t need elite coordination or a sprinting background to start. I’ve coached folks who tripped over their own feet trying the grapevine step, and within a few sessions, they were flying through the drills with confidence. The secret? Start slow. Focus on good form. Speed will come later.

Why Bother with Agility Drills as a Runner?

You might wonder: “Aren’t these for team sports? What’s in it for me as a runner?” Fair question. No, you won’t be dodging defenders out there on your Sunday long run. But agility drills can solve real problems runners deal with – like clunky cadence, wobbly form, and tripping on trails.

Let’s break it down, not just with science, but with stories from the road.

1. Train Your Brain and Feet to Work Together (Neuromuscular Coordination)

When you zip through a ladder, you’re not just moving your feet – you’re training your brain to send faster signals. This is called neuromuscular coordination, and it’s a game changer.

One study found that after just 8 weeks of agility training, athletes had better balance and body control. In simple terms: their muscles fired faster and more precisely.

From my own experience, after sticking with ladder drills, I noticed I wasn’t stumbling as much. My feet landed where they were supposed to – whether I was hopping a curb mid-run or weaving through sketchy trail sections. It’s like my legs started to trust themselves.

2. Boost Your Cadence Without Overthinking It

A lot of runners obsess over that magic number – 180 steps per minute. But instead of staring at your watch and forcing it, try doing a few ladder drills like high-knees or fast shuffles. These drills train your feet to move quickly and lightly.

Coaches often use them to improve stride frequency – and research backs it up. Think of it as speed training for your nervous system.

I had a runner once who shuffled like he was dragging invisible weights. After a few weeks of ladder drills, he told me his legs finally felt like they “had a rhythm.” That’s what these drills do – they groove a faster, smoother turnover.

3. Run Smarter, Not Harder (Better Running Economy)

Running economy is just a fancy way to say how efficiently you move at a given pace. The better your form and mechanics, the less energy you waste.

Agility drills help with this. Studies show that they improve how you control your movements – which means you waste less energy flailing or over-striding. One paper even found that runners who did coordination drills (like ladders) used less oxygen at the same speed.

In my own training, ladder drills gave me a quiet edge. Nothing dramatic – just smoother strides, a little more spring in each step, and the ability to hold pace longer before my legs started barking.

4. Stay on Your Feet (Balance + Injury Prevention)

Every time you sprint through a ladder or hop side to side, you’re building balance and body awareness. This stuff – called proprioception – is key for trail runners or anyone who’s ever rolled an ankle mid-run.

You’re basically training those small stabilizer muscles in your ankles, feet, and hips. That means fewer wipeouts, better landings, and more confident foot placement.

Research has shown that proprioceptive training like this can reduce injury risk by improving joint stability.

There was a study in the American Journal of Sports Medicine that found athletes who included balance/agility work had fewer ankle sprains and knee issues.

Personally, I’ve eaten dirt on trails more times than I’d like to admit. Since adding ladder drills, I’ve still had stumbles – but I recover faster. My body adjusts mid-air instead of going full crash mode. It’s like having a built-in recovery switch.

Build Trail Toughness with Ladder Drills

If you’re into trail running—or thinking about jumping into it—agility ladder drills are one of those underrated tools that can change the game. They’re not just flashy footwork videos you scroll past online. When done right, they teach your feet to lift higher (goodbye toe-stubbing rocks) and help you react quicker to sketchy terrain.

Think of it like this: trail running forces your body to adjust, split-second style. You’re dancing over roots, dodging puddles, and hopping rocks. Ladder drills give you a way to mimic that kind of movement in a safe, controlled setting. I once read a comment from a Reddit trail runner who said ladder hops and lateral steps rewired their brain to move smarter on trails. I get that. After a few weeks of weaving in diagonal footwork and side shuffles, I noticed I was skipping over roots like second nature.

No, ladder drills aren’t a replacement for trail time—but they’re a killer way to prep for it, especially when you can’t hit the dirt daily.

And it’s not just about foot speed. These drills build coordination, balance, and better body control. That’s why many of us runners—myself included—keep them in our rotation. As one runner on Reddit put it, “I like the agility ladder to build footwork and quick direction changes.” Well said.

Just one thing: don’t buy into the hype that ladders alone will shave minutes off your race time. They won’t. They’re not a shortcut. They’re a tool. You still need your long runs, your hill sprints, your tempo sessions. But ladders add an edge—especially if you’re gunning for more confidence and control on technical ground.

Here’s how to get started without tripping over yourself (too often):

1. Set It Up Right

Find a flat spot—yard, sidewalk, living room floor, wherever. If you don’t have a ladder, make one with chalk, tape, or even drawn-out boxes in the dirt. Make sure the rungs are flat and spaced out evenly. I like grass—it gives a little cushion when you miss a step (which you will).

2. Warm Up First

Don’t skip this. Your muscles need to be awake before you do fast footwork. I like to jog for 5–10 minutes, throw in some high knees, leg swings, and walking lunges. A solid warm-up not only helps prevent injuries—it actually improves how fast and smooth your feet move during the drills.

3. Go Slow Before You Go Fast

Trust me: the fastest way to fail is to rush it. I learned this the hard way when I charged into a fast drill on day one and faceplanted. Start with basic steps. Walk through the drill. No need to sprint. Just focus on where your feet go. If you’re not sure, practice the move without the ladder first. It’s all about accuracy, not speed—yet.

4. Use Your Arms and Core

Don’t let your upper body go limp. Keep your elbows bent and pump your arms lightly—it helps your feet stay in rhythm. And brace your core like you’re about to take a punch. A strong midsection keeps you stable when you’re moving fast or changing directions.

5. Gradually Add Speed

Once you’ve nailed a drill at a slow pace without stepping on rungs, step it up. Go from walk to jog, then to quick feet. The goal is to stay light, quick, and clean. If your form starts to fall apart or you start stomping rungs—slow down, reset, and build back up. I like to coach athletes through three rounds: slow, medium, fast. Rinse and repeat.

6. Keep It Short

Ladder drills will light up your calves, ankles, and brain. You don’t need long sessions. Start with 10–15 minutes, 2–3 times per week. That’s more than enough to see progress. I often do ladder work as part of my warm-up before a speed session. It sharpens my nervous system, so by the time I hit my intervals, my legs already feel fast.

7. Step Light

Here’s a cue that works: try to move so quietly you don’t make a sound. Think ninja mode. Stay on the balls of your feet with soft, bent knees. If you hear your feet slapping the ground, you’re being too heavy. Lighter, quicker steps = less ground contact = better agility. Bonus: this habit carries over into your running stride too.

8. Make It Fun

You’ll mess up. You’ll step on rungs. You’ll probably curse at the ladder a few times. That’s okay. I still do. Laugh it off and keep going. Some days I throw on a song with a fast beat and try to match my steps to the rhythm. It becomes a game. Celebrate small wins. Like nailing a new drill without stuttering. Progress may feel slow, but it builds. I’ve seen total beginners go from clumsy to slick with just a few weeks of steady practice.

Final Word: Quality Over Quantity

You don’t need to run drills till you drop. Five minutes of focused effort is better than 20 minutes of slop. Be smart, move with purpose, and always aim for clean form.

Now you’re ready to move. In the next section, I’ll show you 9 of my go-to agility ladder drills for runners—each one with clear instructions and little coaching gems from the field. Pick a few, add them to your weekly routine, and soon enough, you’ll have feet that move like they’ve got a mind of their own.

Let’s get those feet flying.

Bottom Line: These Drills Aren’t Just Flashy—They Work

Agility ladder training isn’t about looking cool on Instagram (though it can be fun to watch). It’s about rewiring your body to move better – faster, lighter, and with more control.

Your next steps:

• Start with one or two ladder sessions per week.
• Choose simple drills like 1-foot hops, lateral shuffles, or in-in-out-outs.
• Focus on form, not speed, in the beginning.
• Record yourself if needed – and laugh at the bloopers (we all have them).

Your turn:
👉 Have you ever tried agility ladder drills? What changes did you notice in your running? Drop your story below – let’s trade training notes.

Frequently Asked Questions (FAQ) About Agility Ladder Drills

I get a ton of questions from runners about agility ladders — especially from those just getting into speed or trail work. Let’s break it down like we’re chatting after a session on the track.

Q: How often should I do agility ladder drills? And how long should each session be?

You don’t need to hammer these drills every day. Honestly, 10–15 minutes, two or three times a week is more than enough to get real results. That’s like doing 5 or 6 drills a couple of times through.

Some of my athletes even sneak in 5 minutes before a run as a warm-up — and that alone helps wake up the legs. If you’re really into it, you can go 20 minutes on a non-running day, but don’t turn it into a bootcamp. Trust me: a little done right beats a long session done once a month.

Once you’ve built the habit, even once a week can help you maintain those gains. Just don’t do them every single day — your calves and ankles will hate you for it. Recovery matters.

Q: Do I need to be fast or coordinated already to use a speed ladder?

Nope. Not even close.

You can be the clumsiest runner in your crew and still benefit. In fact, agility work might be exactly what you need. Start simple — walking pace is fine. Focus on control before speed. I’ve coached folks who said they were “hopeless” with coordination, and within weeks, they were moving through drills like they’d been doing them for years.

Remember: even elite runners start new drills slowly to get the rhythm down. Everyone gets better with reps.

Q: What surface should I use for agility ladders?

Best choice? Soft and flat.

Grass or turf is gold — easy on your joints and less chance of slipping. Rubber gym floors work great too. Asphalt is doable, but keep the sessions short. And concrete? Avoid if you can. That stuff’s brutal on the legs, especially if you’re going hard.

If concrete’s your only option, lay down a yoga mat or stick to low-impact drills. Also, make sure the ladder stays flat — tape the ends if it curls up. One weird option I love: sand. It’s tougher, but it builds serious foot and ankle strength. Just be ready to work.

Whatever surface you choose, wear shoes with decent grip and enough support for quick lateral moves. And clear the area — nothing ruins a drill like tripping over your dog’s favorite chew toy.

Q: Will agility ladders help me run faster?

Short answer: they help you get faster, but they won’t make you fast on their own.

You won’t boost your VO₂ max or smash your sprint PR by doing ladders alone. That said, ladders sharpen the tools that support speed — like cadence, coordination, and brain-to-muscle communication. One study even showed that ladder drills don’t improve sprint speed as much as classic sprint work — but that’s missing the point.

Think of ladder drills as prep work. They make you more efficient and explosive. Your strides get snappier. You waste less energy. I’ve felt it myself: when I’m consistent with ladder drills, my legs react quicker when I shift gears mid-run.

So no, ladders aren’t a magic trick for speed. But they’re a damn good tool to support your speed work and clean up your form — especially when you’re tired in the back half of a race.

Q: I run trails. Do ladders actually help me out there?

Big yes.

Trail running is like dancing through chaos — rocks, roots, steep descents, tight corners. You need agility and balance more than brute strength. Ladders teach your feet and brain to work together so you don’t eat dirt on a technical downhill.

After doing these drills regularly, I’ve noticed I can pick cleaner lines and move with more confidence. Less hesitation. Fewer “oh crap” moments when I’m navigating rough terrain. If you’ve ever face-planted on a trail run, agility drills can help you avoid repeating that.

They won’t replace steep climbs or long trail miles, but they’ll absolutely level up your footwork. Bonus: drills like lateral quick steps or single-leg hops mimic the exact moves we do on gnarly terrain. Trail runners — consider this your secret weapon.

Q: When should I do ladder drills — before or after a run?

Depends on the goal.

Before a run: Great for warming up — gets your nervous system fired up and your legs feeling snappy. I like doing 5–10 minutes before a speed session. It helps me feel more connected to my stride.

After a run: Also solid, especially if it’s an easy run and you’ve still got some juice left. Just don’t go crazy with high-intensity drills when you’re gassed — bad form leads to bad habits.

You can also save ladder work for non-running days. If I’ve got a tough tempo or intervals scheduled, I’ll push ladders to the next day to avoid wrecking my calves.

Bottom line? Do them when you’re fresh enough to stay sharp. Whether that’s pre-run, post-run, or on cross-training days — they all work. Just don’t do them half-asleep and sloppy.

Q: I keep stepping on the rungs. Am I screwing it up?

Not at all. Hitting the ladder rungs just means your timing or foot placement is off — and that’s the whole point of the drill. It gives you feedback.

Slow it down. Focus. Place your feet with intention. Over time, your coordination improves and the missteps drop off. Heck, I still clip the rungs sometimes — especially when I’m trying something new or pushing speed.

Try to visualize the ladder without staring at your feet. That builds proprioception (aka your internal foot radar). And if it bothers you, use a ladder with flat fabric rungs that won’t flip up.

Messing up is part of learning. Keep showing up and your feet will catch up.

Q: Are agility ladders a waste of time?

Only if you’re expecting them to be a miracle cure.

If someone says, “They don’t improve top sprint speed,” they’re technically right. But that’s not what they’re for. Agility ladders train quickness, coordination, and body control — stuff that supports how you run.

Used alone, yeah, they’re limited. But combined with running, strength training, and drills? They’re a valuable piece of the puzzle. I’ve seen it in myself and in runners I coach. Better form. Faster foot turnover. Fewer rolled ankles on trails.

And let’s not forget — they’re fun. They break up the routine, keep you moving athletically, and challenge your brain and body in new ways.

So no, they’re not a waste. They’re not the main course — but they’re a spicy side dish that makes the meal better.

Final Word

If you’re still unsure, give them a try.

Start simple. Stick with it for a few weeks. Track how you feel — during runs, on trails, in your general coordination. You’ll likely feel sharper and more confident. If nothing else, you’ll be the champ of the next group hopscotch challenge.

Have more questions? Drop them below. I love talking shop and helping runners squeeze more out of their training.

Conclusion

To me, agility ladder drills are about more than just foot speed. They’re about building the kind of athleticism that makes you feel solid, sharp, and confident — whether you’re charging up a hill, dodging trail rocks, or picking up the pace in the final mile of a race.

So here’s my challenge to you: Set a goal with your ladder work. Maybe it’s finishing a full drill cleanly. Maybe it’s hitting 180 cadence consistently. Whatever it is, make it real and chase it.

And let me know how it goes. Got a funny story about faceplanting mid-drill? Or a breakthrough moment where the rhythm finally clicked? I want to hear it.

Running’s not just about distance or pace — it’s about movement mastery. Every ladder step is a small step toward becoming a more complete runner. Keep at it. Your future self will be moving smoother because of it.

Let’s cut through the hype.

I know it’s tempting to think that dancing through a ladder will magically make you a faster runner. I’ve been there—saw the videos, read the headlines, bought the ladder. But after years of coaching and plenty of trial and error, here’s the deal: agility ladders are not a magic speed button. If your goal is a faster 5K, you’ve got to know what ladders can and can’t do.

Ladder Drills Won’t Replace Real Speed Work

You want to run faster? Then you’ve got to run fast. I’m talking intervals, tempo runs, hill sprints, and proper strength training. That’s what builds speed—not just foot taps through plastic rungs.

There’s a study I often reference when this topic comes up—research on youth athletes showed that six weeks of agility ladder training didn’t lead to any noticeable improvement in sprint times or agility tests compared to athletes who didn’t touch the ladder at all.

Both groups got a little quicker from regular sports practice, but the ladder drills? Didn’t give any extra edge.

I tell my runners this all the time: ladder drills make you better at ladder drills. That doesn’t mean you’ll drop 30 seconds off your next mile just because you nailed the “Icky Shuffle.”

I’m not saying they’re useless. Far from it. But they’re a side dish, not the main course.

If you want serious speed, you’ve got to work on ground force production—things like squats, lunges, plyos—and hone your actual running form. A strength coach I admire once said, “Ladders won’t make you faster. Sprint more, squat heavy—that will.” Harsh, but mostly true. The ladder can help, but it won’t do the heavy lifting for you.

But They Do Build Supporting Skills

Now, before you toss your agility ladder into storage, let’s give it credit where it’s due. These drills help with foot quickness, balance, rhythm, and coordination—all useful pieces of the performance puzzle.

Think of them like sharpening a blade. But you still need the strength and power behind the swing.

When I started using ladders consistently, I didn’t suddenly PR my next race. What I did notice was subtle stuff—cleaner form, quicker turnover, better balance, and fewer close calls with tripping over roots on trails. Over time, those little wins add up.

So no, they won’t replace long runs or intervals. But they can make you more efficient and fluid when paired with smart training.

What About Agility?

Here’s where a lot of people get it wrong: agility drills ≠ actual agility.

Real agility means reacting in the moment—dodging a dog that runs into your path mid-stride, cutting around a pothole, or navigating slick terrain on a muddy trail.

Ladder drills? They’re pre-planned. You know exactly where each foot goes before you start. That’s not real-world decision-making.

Sports scientists Sheppard and Young made this clear: agility is about reacting to a changing environment, not following a memorized pattern.

The National Strength and Conditioning Association (NSCA) backs this up too. They explain that while ladders improve foot coordination, they don’t mimic the chaos of real movement.

So if you’re hoping to turn into a reactive ninja on the trail just from drills in your driveway, think again.

Want better trail agility? You know what I recommend?

Trail running.

Seriously. Trail running itself is one of the best agility coaches you’ll ever find. Roots, rocks, shifting ground—nothing teaches your body to adapt on the fly like the trail does.

I’ve taken my athletes deep into Bali’s forests, had them run technical routes, and told them: “Don’t think—just react.” That’s where true agility gets built. The ladder helps, but the trail trains your instincts.

Bottom Line: It’s a Tool, Not a Shortcut

If you’re looking for a quick hack to faster race times, this ain’t it.

But if you want to refine your footwork, become more coordinated, build a stronger mind-body connection, and add something fun to your routine, ladder drills can deliver.

Think of them as polish—not the foundation.

From my own experience? They made me lighter on my feet and a bit more confident in sprints. But they didn’t replace the core work—mileage, tempo runs, strength days. They’re supplemental, not a substitute.

So should runners use agility ladders?

Yes—if you know why you’re using them.

Use them to:

• Build cadence
• Improve coordination
• Sharpen focus
• Add variety
• And yeah, have some fun while looking a little silly at first

But don’t expect to leap from ladder to leaderboard without the real work behind it.

And hey—don’t worry if you feel awkward at first. I tripped through my first few sessions too. That’s part of it. Just keep at it, and you’ll start to feel it in your runs: quicker turnover, smoother transitions, more rhythm. That’s when you know it’s working.

Your turn:
Have you tried agility ladder drills? Did they help? What’s your favorite way to spice up your training? Drop it in the comments—I’d love to hear how you’re using ladders in your routine.

Conquer Your First 50K: Pacing Smart & Staying Tough

So, you’re officially in for your first 50K? Hell yeah — that’s a big move.

I remember toeing the line at the Bromo Desert Ultra for the first time, wondering if my legs would give out by mile 30 or if I’d mess up my pacing in the sand.

Turns out, the race didn’t care — it just kept coming.

That’s the truth about ultras: they’ll test every part of you, from your lungs to your gut to your mind.

But if you pace it right and prep your head for the rough spots, you’ll get through it — and maybe even cross the finish line smiling.

Pacing 101: Don’t Burn the Matchbook Early

Start slower than you want.

When the race kicks off, adrenaline will lie to you. You’ll feel fresh, fast, maybe even unstoppable.

That’s the trap.

If you’re cruising through the first hour thinking, “Damn, this feels easy,” that’s perfect — don’t change a thing.

According to Ultra Running Magazine, going out hot might feel like you’re racing, but it’s usually how runners end up sitting on the sidelines with a busted race.

You can’t win an ultra in the first half, but you sure as hell can lose it.

Lock in your “all-day” pace.

This is about managing energy, not showing off.

A smart ultra pace is often 1 to 2 minutes per mile slower than your road marathon effort — especially on technical trails.

If you normally run 8-minute miles on the road, expect 10s or 11s in a 50K — and that’s totally fine.

According to MyMottiv, most trail 50Ks fall in the 10–14 min/mile range, depending on terrain.

You should be able to chat comfortably in the early miles. If you’re breathing like you’re finishing a 5K, back off.

PrecisionHydration said it best: “It’s gonna get hard anyway. Why rush to that pain cave?”

When I ran the Mantra Ultra in Java, the first few miles felt ridiculously slow. But I kept my ego in check and held back.

Later, when others were cooked, I still had legs. That’s the game.

Run your own race.

Let the fast starters go. Seriously.

Wave and let them fly by.

You might see them again when they’re bent over at mile 22.

Research shows the most successful ultra finishers are the ones who slow down the least — not the ones who start the fastest.

In one 100K study, the best runners only dropped pace by 15% at the end. The rest? Over 40%. That’s a huge drop.

The goal is steady, steady, steady — not blow up and survive.

Keep telling yourself: “Patience now = power later.”

Hills: Climb Smart, Descend Smarter

Hike the damn hills.

No shame here. Even elite runners hike the big climbs.

I used to think power-hiking was weak until I saw a pro do it during a race and still finish top three.

In ultras, hiking is strategic.

According to iRunFar, walking the steep stuff helps save glycogen and lowers your heart rate.

If you push hard on those climbs early on, you’ll pay for it later.

Fast hike, pump your arms, stay efficient. It’s not about pride — it’s about keeping your engine running.

Go easy on the descents.

Yeah, downhills are fun — until your quads start screaming.

In one race, I bombed a long downhill just to pass a few runners.

Felt like a champ… until mile 18 when my legs turned to jelly and those same runners cruised by while I was kneeling on the trail massaging cramps.

Never again.

Here’s what I do now:

• Small, fast steps.
• Soft knees.
• No heel striking.
• Let gravity help — but not take over. That pounding adds up.

iRunFar and PrecisionHydration both highlight that downhill damage is a major reason people DNF ultras.

You want to feel smooth, not slammed.

Remember: be the tortoise, not the rabbit. The tortoise finishes strong.

Negative Splits: The Ultra Cheat Code

Running negative splits in an ultra? Sounds wild, right? But it’s actually one of the smartest ways to race — especially your first 50K.

Here’s the idea: finish faster than you started. It’s hard in a long race, but even trying gets you to run smarter early.

Ultrarunner Nick Coury has tested this approach over and over, from 50Ks to 100-milers. His take? Going out easy lowers the odds of anything going wrong — fewer stomach issues, fewer cramps, fewer mental meltdowns. And recovery is smoother. After one 100-miler, he said he felt like he’d only run 50. That’s the power of restraint early on.

Now look, running a perfect negative split isn’t easy — even the pros slow down a little. But the goal isn’t perfection. It’s to avoid blowing up and crawling in.

For your first 50K, just try to keep the second half close to your first. That alone separates you from the pack.

Here’s something I do: around mile 27 or 28, I tell myself, “If I feel okay, pick up the pace just a touch.” It doesn’t need to be a sprint — just a little more rhythm, a little more drive.

Having that plan makes you feel in control. It also makes the finish line feel like a reward, not a relief.

Oops, I Went Out Too Fast – Now What?

Let’s be real — this happens.

You’re hyped at the start line, the crowd’s buzzing, and suddenly you’re cruising like you stole something.

Then, bam — around mile 15, it hits you. Legs feel like cinder blocks, breathing’s gone rogue, and you realize you’ve been burning fuel like a rookie.

I’ve been there. Many of us have.

But listen — you haven’t ruined your race. You’ve just got to course correct, fast.

Back off and get your head right.

The first step? Ease up. Like now.

Drop the pace, let yourself jog or even walk for a bit. Don’t worry about what others are doing — this is your race.

Think of it as flipping the switch into “damage control mode.” Your only job is to calm your breathing and keep moving smart.

The faster you get your heart rate down and your head straight, the better shot you’ve got at salvaging the rest.

Fuel up like your finish depends on it — because it does.

If you went out hard, odds are you skipped a gel or ignored your thirst because you “felt great.”

Classic mistake.

Now it’s time to catch up.

Grab whatever your stomach tolerates — a gel, some chews, part of that bar you stuffed in your vest.

Get fluids in too. Electrolytes, water, whatever you’ve got.

I always tell runners: don’t be the person who skips an aid station thinking the next one’s close. That’s the exact kind of thinking that ends with you curled up in a ditch.

Top off at every aid station. Every. Time. Even if it feels early.

Pro tip from UltraRunning Magazine:
“Refuel often and always fill your bottles — even if the next section looks short.”

Trust me, the horror story of being out of water in the heat, miles from help, is one you can totally avoid just by being smart.

Flip the mental switch.

Okay — you went out too fast. So what?

Don’t waste energy beating yourself up. It’s done.

What matters now is how you respond. Break the rest of the race into chunks.

Focus on getting to the next aid station. Then the next two miles. That’s it. One chunk at a time.

I’ve had races where I felt completely wrecked halfway in. Like, “why am I doing this to myself” levels of doubt.

But after slowing down, refueling, and giving myself a break to walk it out, I came back.

You’d be shocked what 15 minutes of smart running and a banana can do for your mindset.

Ultras are weird like that — sometimes your second wind shows up just when you think you’re toast.

Ditch Plan A if you have to.

Your “perfect” finish time might be out the window — and that’s fine.

This sport rewards runners who can adapt on the fly.

Maybe now it’s about finishing steady instead of fast.

Maybe it’s about just crossing that line with no more meltdowns.

That’s still a win, especially for your first 50K. And funny enough? Easing off early sometimes sets you up to pass folks later when they’re blowing up.

Stay patient. Stay in the game.

The Final Miles: Smashing Through “The Wall”

Let’s talk about that part of the race — where your body’s screaming, your energy’s gone, and your brain starts whispering,
“Why not just quit?”

That’s the wall. And it hits different in a 50K. Sometimes around mile 20. Sometimes 30. Sometimes multiple times. And yeah, it sucks.

But here’s the truth: It’s 100% normal.
The good news? It doesn’t last.

Get tunnel vision.

When it hits, zoom in. Forget how many miles are left — that’ll crush your spirit. Just focus on the next thing: one foot, one tree, one rock at a time.

I like to do a little form check when I’m deep in the pain cave.

Straighten up. Swing my arms. Maybe even force a smile. (Seriously — research shows smiling can lower your perceived effort. It’s weird but it works.)

One ultrarunner put it best:

“When I start hurting bad, I focus on my form… I’ve gone through hell enough times to know it won’t last. Just keep moving, and eventually, you’ll come out the other side.”

That’s the truth. Pain, doubt, fatigue — they’re just passing through.
Your job is to keep moving until they leave.

Silence the head trash.

Late-race miles come with a lot of mental garbage.

Your brain will serve up every excuse in the book:

• “My knees are done.”
• “This is stupid.”
• “I’m not built for this.”

All lies.

I don’t trust anything my brain tells me after mile 25. It’s like a drunk friend at a bar — entertaining but not to be taken seriously.

I talk back to that voice.
“Nice try, quitter thought. You’re not in charge.”

Or I pretend I’m coaching a friend through the same moment:
“Let’s just get to the next aid station and regroup.”

Show yourself the same kindness and grit you’d show someone else.

Hold tight to your reason.

When the pain sets in deep, anchor to your “why.”
You didn’t train for months to bail now.

Whether it’s to prove something to yourself, honor someone, or just cross that finish line for the first time — remember that.

One ultrarunner said it best:

“There will always be reasons to quit. Good news is, there are also reasons to finish.”
— LongRunLiving.com

I love that.

I keep a mental reel of mine:

• Every long run.
• Every sunrise workout.
• Every sacrifice.

I remind myself I’m not wasting all that effort. And I visualize that finish line — the relief, the pride, the “damn I did it” feeling.

That’s what keeps me going.

Mental Toughness Toolbox: Stay Strong to the Finish

Let’s not sugarcoat it — running a 50K will beat you up mentally just as much as it does physically.

That’s why you need more than legs and lungs to finish strong.

You need a toolbox full of mental grit tricks.

Here’s what’s helped me — and the runners I coach — push through when the wheels start coming off:

Break It Down, Don’t Count It All

Forget the full 50K distance. That number can mess with your head.

Instead, chop it up:

• Think five 10Ks
• Or checkpoint to checkpoint

When I’m out there grinding, I’m not thinking:
“Only 28 miles to go!”

I’m thinking:
“Just get to that next tree, that next rock, that aid station with the salty chips.”

Every small victory — every chunk you knock out — builds momentum.
That’s how you stay in the game when your brain starts spinning.

“Break the beast into manageable bites, and it becomes way less intimidating.”
— LongRunLiving.com

So here’s the challenge:
Next long run, practice this.

Don’t run 20 miles. Run 4 fives.

Watch how different that feels.

Talk to Yourself Like You Mean It

When your legs are trash and your stomach’s flipping, your inner voice better be on your side.
Negative self-talk is a race killer. You’ve got to be your own hype crew.

One of my favorite mantras?

“Run when you can, walk if you have to, crawl if you must—just don’t quit.”

That’s not just a cute line — it’s a survival rule for ultrarunners.

You can also keep it simple:

• “Strong and steady.”
• “One more mile.”
• “Don’t stop now.”

Heck, I’ve dedicated my final miles to my dad, my younger self, even a coaching client who’s grinding through something tough.

The point is — find your fuel. When it gets dark out there, you better have a flashlight in your head.

Need proof this works?
According to Healthdirect, the right self-talk can carry you through the darkest spots.

And I’ve seen it firsthand — both in my own races and in athletes I coach.

What’s your go-to mantra when the going gets ugly?

Visualize the Finish — Hard

I do this every time I race.

I picture the moment I cross that finish line — maybe it’s a high five from the race crew, maybe it’s my girlfriend smiling and yelling my name, or maybe it’s just collapsing into the grass with a Coke and a banana.

When I’m suffering in the middle of nowhere, I’ll zoom out in my mind and think:

“Tomorrow morning, this will all be behind me. But how do I want to remember today?”

That image of pride — that earned finish line moment — is what pulls me through when my body’s begging me to stop.

And I’m not alone.

Many experienced ultrarunners rely on this exact technique — because it works. Visualizing success literally rewires your brain to believe you can keep going.

Got a post-race reward you’re dreaming of?
Lock it in and use it when things get rough.

Make Peace with the Pain

Pain isn’t the enemy — it’s part of the deal.
You signed up for this.

Instead of whining “Why does this hurt so much?” flip the script. Say:

“This is what I trained for. This is the hard I came to conquer.”

Ultrarunning isn’t about feeling perfect the whole way. It’s about staying calm when things get uncomfortable.

Some of the best runners I know actually welcome the discomfort like an old friend.
They say, “Alright pain, let’s do this.”

Here’s what helps:

• Scan your body — feet ache? Quads screaming? Cool. Don’t judge it, just notice it.
• Keep moving. Don’t argue with it.
• Smile if you can — it actually helps.

According to TrailRunnerMag, accepting discomfort without labeling it as “bad” can keep you grounded and mentally stronger.

I’ve used this trick more times than I can count.

When you stop fighting the pain, it loses power.
And when you move with it — not against it — you unlock another level of toughness.

Crossing the Finish Line

Here’s the truth: your first 50K will probably be one of the hardest things you ever do.
That’s exactly why it’ll mean so much.

If you pace yourself smart and keep your mind strong, you’ll give yourself a real shot — not just to finish, but to finish proud.
Start easy. Respect the course. Save some gas for the last stretch.

And when you hit the wall (because you will), lean into everything you’ve built:
Your training.
Your reason for doing this.
Your mental game.

Put one foot in front of the other. Keep showing up in each moment.
It won’t always feel this hard. But the pride you’ll feel when you cross that finish line?
That’ll stick with you.

I still remember the moment I finished my first 50K.
I was wrecked. But I also felt more alive than I ever had.

That high — the “I freaking did it” feeling — that’s what keeps you coming back for more.
All the early mornings, the bad runs, the doubts — they all get buried under that one unforgettable win.

So what are you waiting for?

Let’s go. Run smart. Be relentless.

50K Ultramarathon FAQs – Real Talk Before the Big Day

Let’s tackle some common questions I hear from runners gearing up for their first 50K.
These aren’t just generic tips — this is what I’ve seen work (and fail) out in the real world, for myself and for runners I’ve coached.

Q: What should I eat before a 50K?

A: Think of it like this — you’re not “carb loading” to the point of needing to unbutton your jeans.
You’re just topping off the tank.

According to current guidelines, you want around 8–12 grams of carbs per kilo of bodyweight per day, starting 36 to 48 hours before your ultra.

If you weigh about 150 pounds (68 kg), that’s roughly 550g of carbs per day — about 2,200 calories just from carbs.

But don’t go crazy.
Stick to simple, familiar foods that your gut knows how to handle:

• White rice
• Pasta
• Bread
• Oats
• Bananas
• Potatoes

Don’t experiment with anything wild now.
This isn’t the time to try a vegan sushi burrito or down three protein shakes.

The day before the race:
Eat normally but focus on balance. You want carbs, yes, but not so much that you feel like a bloated beach ball.
Keep the fiber and fat low. Skip the giant salads and greasy dinners.
Trust me, I’ve made that mistake and paid for it the next morning.

Race morning:
Eat something solid about 90 minutes to 2 hours before the start.
I usually go for toast with peanut butter and banana, or oatmeal with honey and some nuts.
Around 300–500 calories does the trick.
Nothing too fibrous.

And yes — coffee’s fine, especially if it helps “clear the pipes.”
You want to handle business before the gun goes off, not mid-race.

Final tip:
Know exactly what you’re eating and drinking during the race, and have it ready.
Don’t wing it.
“I’ll figure it out at mile 10” is not a plan — it’s a setup for disaster.

Ultra nutrition rewards those who prep ahead.

Q: How should I pace a 50K—especially my first one?

A: One word: slow.
Slower than you think.
Slower than that.

That first hour?
It should feel almost boring. You’re holding back while your adrenaline screams “Go!” That’s the trap.

Most first-timers get sucked into the early rush and then crash hard by mile 20.

The golden rule I give my runners:

Run the first third stupid-easy, the second third smart, and if you’ve got anything left in the final third, use it.

If you’re running trails, hike the steep climbs.
Everyone does it — even elites.

Don’t destroy your legs trying to be a hero on the uphills. Let gravity help on the downhills, but don’t hammer so hard that you wreck your quads.

Use Rate of Perceived Effort or heart rate to stay in that “I could do this all day” zone. If your breathing is labored early on, you’re probably going out too hot.

Example pacing:
Say you’re aiming for a 6-hour finish.
That’s roughly 2:55 for the first 25K and 3:05 for the second.
A slight slowdown is fine. Just don’t fall apart.

And whatever you do — run your own damn race.

If someone bolts ahead in the first 10K, let ’em.
Chances are, you’ll pass them later when they’re doing the death shuffle.

Be the one still moving steady while others fade out. That’s the real win.

Q: What if I hit the wall mid-race? How do I push through when everything hurts?

A: Hitting the wall happens. The trick is how you handle it.

First, check the basics:

• Fuel: Are you eating enough?
• Hydration: Dehydration will crush your energy.
• Salt: Cramping or dizzy? Pop some electrolytes.
• Pace: Might be time to ease up a notch.

If you’re feeling totally drained, take in some sugar — gel, fruit, sports drink — whatever’s on hand.
Walk a bit. Regroup.

I’ve had races where I felt destroyed at mile 20, but after a short walk and some snacks at an aid station, I got a second wind and cruised the final stretch.

Mental tricks that work:

• Break the race into chunks.
  “Just make it to the next aid station.”
• Talk to yourself.
  I do it all the time — out loud. “You’ve been through worse. Just move your damn feet.”
• Music? Save your best playlist for mile 40.
  I’ve blasted 90s rock through my phone speaker in the middle of nowhere to stay in the game.

And remember why you signed up in the first place.
Think of the training you’ve done. The people cheering you on.
That stuff matters more than perfect pacing.

If you’re seriously dizzy or throwing up nonstop, then yeah — consider pulling the plug.
But if it’s just the usual “everything hurts” ultra pain?
Know this: it’s part of the process.

Embrace it. Push through it. Earn that finish.

Q: How long should I taper before a 50K?

A: About two weeks is the sweet spot for most runners.

If you’ve been running big mileage or feel worn down, give yourself three weeks.
Your last really long run should be about 3 weeks out.

Taper Plan:

Two weeks out:
Cut mileage to 60–70% of your peak.

Race week:
Drop to 30–50%, mostly short, easy runs.

So if your peak was 50 miles/week:

• Drop to around 30–35 miles two weeks out,
• Then 15–20 miles (plus the race) the final week.

Some folks like to keep a bit more volume. Others feel better resting more.
Listen to your body.

It’s normal to feel cranky or sluggish during taper. I call them “taper tantrums.”

You start doubting your fitness. You feel like a couch potato.
Don’t worry — you’re not losing gains.
You’re just recharging the system.

You can toss in a few strides or short tempo bursts to stay sharp, but don’t go beast mode.

Use the down time to:

• Prep your gear
• Plan race logistics
• Get mentally dialed in

I always feel like a caged lion the day before an ultra — and that’s how I know the taper worked.

What about you?

• What’s your go-to pre-race meal?
• Have you ever bonked hard in a long race?
• How do you mentally push through when your legs want to quit?

Drop your answers or questions in the comments — I read everything.
Let’s trade war stories and get stronger together.