Built to Last: DURABILITY for the Back-of-the-Pack Ultra Runner & Why You Should Be Focusing On It

If you haven't had a moment to do so yet , please consider heading over to your favorite podcast app hit , follow , rate the show and if you're on Apple , you have the opportunity to leave a short review there too . Those things are like gold dust and really appreciated . My name is Richard Gleave . I've been running ultras since 2017 .

I have taken on and finished numerous distances at this point , all the way up through 220 miles , and I am unashamedly a member of the back of the pack , just like many of you . Now it's just me today here in the studio .

So in this solo episode , I want to get into a topic that's been on my mind a bit as I work to elevate my own training racing and recovery and I think it's one of the most important aspects of ultra running and that is durability . It's something I've realized . I haven't given the attention it deserves , and maybe you can relate .

If you're curious or you're looking to enhance your own running . Stay tuned here . We're going to get into how back of the pack runners our feet , focusing on training tips , recovery and mindset approaches to help you become a more resilient and durable runner .

We're going to get into what durability means , why it's so crucial for us and , most importantly , how you can start building it into your routine today . Discover raw , inspiring durability Well , in ultra running , durability is the ability to withstand the physical and mental stresses of long distance running over extended periods . Simply that .

It's more than just toughness , though . Durability is about how well your body can handle repeated stress and recover quickly to keep going day after day .

For back of the pack runners who might be out there for like 20 , 30 or even 40 hours day after day , durability is the difference between a strong finish and a painful struggle to the end , which I'm sure we can all appreciate .

It's about maintaining your performance level even as fatigue sets in , and it's pretty crucial for anyone looking to tackle a specific ultra-distance event . Now . Durability matters for all runners , of course , but it's especially crucial for those of us here at the back of the pack . Why ? Because we're out on the course longer than most other runners .

That means more time on our feet , more exposure to the elements and more chances for something to go wrong , whether that's a blister , muscle cramps or just plain fatigue . Durability helps us manage all these factors . It's what allows us to keep moving forwards when others might drop out or hit a wall .

It's about being able to push through the lows and stay strong through the highs , ensuring that we get to the finish of our race . So let's talk about how we can build durability . One of the most effective ways is through consistent , progressive training .

This means gradually increasing your mileage and your intensity over time , allowing your body to adapt and grow stronger without overwhelming it . For us at the back of the pack , this might mean focusing on longer , slower runs that build endurance , without adding too much stress all at once . Think of it as building a house .

You lay the foundation first , brick by brick , before you start adding on all the fun stuff that goes above and finally , the roof . Every run adds another brick to your foundation , making it stronger and more resilient . Consistency is also key here .

It's better to run a moderate amount consistently than go all out one week and then have to take the next week off due to injury or burnout . Incorporate recovery runs into your routine too , and don't be afraid to take rest days when you need them . Remember that durability is built over time . It's not built overnight .

Training specificity if I can get that word right is equally important for building durability too . This means training in a way that's going to prepare you for the specific challenges you'll face in the race that's coming up , so that you're more inclined to be able to withstand those things when they happen .

For example , if you know your race will involve a lot of technical trails , it makes sense that you're out there practicing on similar terrain , right ? If your race is known for unpredictable weather , very hot weather get out there in those conditions and try them out , so that nothing on race day is going to take you by surprise .

But it's not just about the physical terrain . You also need to practice , of course , with your gear , nutrition and hydration strategies . Don't wait until race day to try out a new pair of shoes , which is something I think we're all aware of or different kinds of energy gels . Use your long runs to dial in whatever works for you .

This is going to help prevent surprises on race day and build your confidence , which is a big part of durability . Another aspect of specificity is pacing . So as back of the pack runners , pacing is pretty critical . It's really easy to get caught up in the excitement at the start of a race , go out too fast and then crash later .

The excitement at the start of a race , go out too fast and then crash later . Practice pacing yourself in training so that you can maintain a steady effort throughout the race . Remember that durability isn't just about physical strength . It's also about mental discipline and sticking to your plan , even when it's very tempting and easier to push harder .

Cross-training is another essential component of building durability . Activities like cycling , swimming or , in particular , strength training , which is where I'm at right now , can help you build endurance and strength without the repetitive impact that running is going to put on your body .

So for back-of-the-pack runners , who might be more prone to overuse injuries again this is another one for me , really , because we spend a lot more time on our feet cross training is one way that we can stay active and build fitness while we give our running muscles a break . I really like the strength training . I think that's particularly important .

While it might not seem as directly related to running as log in miles , a strong core and lower body are really going to be essential for maintaining good form and preventing injuries during those longer runs . Exercises like squats , lunges and planks can help you build the functional strength needed to support your running long term .

And don't forget about flexibility and mobility work either . Trying to incorporate yoga or stretching into your routine can help improve your range of motion and reduce stiffness , which is crucial for maintaining durability over long distances . We're going to have a great episode actually on movement and mobility coming up , so that we can get some help with this .

Recovery is often where the magic happens , though . No matter how hard you train , if you're not giving your body the time it needs to repair and rebuild , you're not going to see the benefits . And so for back of the pack runners , recovery , I think , is even more critical because our training cycles tend to be longer and more intense .

From a recovery perspective , sleep might be arguably the most important aspect . Aim for seven hours a night , and more if you're in a heavy training cycle . Sleep is really when your body repairs the micro tears in your muscles and in the mind , which is essential , again , for durability .

Without enough sleep , your body isn't going to be able to fully recover and you'll start your next run or race at a disadvantage . This is why we talked with author and sleep coach Amanda Choco in episode eight of season 2 on the show to find out from her how we can improve our ability to sleep and recover properly .

So if you're interested in a whole episode on sleep , I definitely suggest checking that one out . We also recently chatted with Gabby Villa on the show from Intense Eat Fit . That's episode 12 of season two . Because nutrition is another pillar of training , racing and recovery , she suggested we make sure to eat enough to fuel our runs and make our recovery count .

A balanced diet with plenty of protein , healthy fats and carbs is going to help your body repair and rebuild . And don't forget hydration either . Staying well hydrated is crucial , as you'll know , during runs , but have you considered before run and especially after long runs as well ?

Proper hydration after runs is going to help flush out toxins and reduce muscle soreness so that you're ready to go next , go around , and then , finally , let's talk about some active recovery too . This includes things like foam rolling , stretching and light yoga .

These are all activities that are going to keep your muscles loose and flexible , reducing the risk of injury , and help you to flush out that lactic acid that can build up during those hard workouts . Active recovery isn't about pushing yourself . It's really about giving your body the gentle movement it needs to heal . Motion is lotion , or so the saying goes .

Right Now , the interesting thing about durability is that it isn't just physical . I think it's mental too . The right mindset is crucial for maintaining your resilience over the long haul . For back of the pack runners , this often means embracing the grind , staying positive and being mentally tough even when the going gets tough .

One of the most powerful tools you have is your own self-talk . What you say to yourself during a race can make a huge difference in how you feel and how you perform . Instead of focusing on how much farther you've got to go , break the race down into smaller , more manageable sections .

Celebrate each milestone , whether it's reaching the next aid station or basically just making it through another mile . Those small victories can give you the boost you need to keep going . We talked about a lot of this with Shannon Mick , who joined us on the show in season one , episode 22 .

She walked us all the way through mindset and mental well-being so that we can transform our ultra running Definitely another one I would suggest going and listening to . If you're interested in the mindset aspect of durability . Visualization is another thing that , before your race , take some time to mentally walk through the course .

Imagine yourself tackling the tough sections with strength and crossing the finish line feeling proud , feeling accomplished . This kind of mental rehearsal can help you stay calm and focused during the race when interesting challenges come up . Lastly and I've posted about this on the choose to enjoy instagram feed too , but try to cultivate a mindset of gratitude .

Remember why you're out there in the first place because you love the challenge , you love the community and the sense of accomplishment that comes from pushing your limits .

When you're grateful for the opportunity to run and for the opportunity to be out there and be able to move , it's easier to stay positive and resilient , even though the race is going to get tough . So , to wrap things up , here are eight practical tips specifically for back-of-the-pack runners to help build durability and to keep focused on throughout your running .

Number one start slow , finish strong . Pacing is key . It's better to start conservatively and finish strong than it is to burn out early . Remember that the race is long and your energy is finite , so focus on maintaining a steady , comfortable pace early on and save your energy for the later stages , when the going gets tough . Number two consistency over perfection .

Don't stress if every run isn't perfect , it's all right . What matters most is consistency . Getting out there regularly and building your base Every run , no matter how small , contributes to your overall durability and over time , those small efforts are going to add up to big gains . Number three listen to your body .

Pay close attention to how your body feels during training and raises . Durability isn't about pushing through pain . It's a bit of a misunderstanding . It's about understanding the difference between discomfort , which is a normal part of endurance training , and pain , which is a signal that something might be wrong .

If you feel something isn't right , don't hesitate to take a step back , adjust your training and definitely , if needed , step back , adjust your training and definitely , if needed , seek professional advice . Number four of eight fuel and hydrate consistently During your runs .

Make sure you're eating and drinking regularly , right , something we hear a lot , but a lot of people still don't do it . This is especially important for us as back-of-the-pack runners , because we're just out on the course longer . Practice your race day nutrition and training so that you know what works for you .

Remember , the best way to prevent hitting the wall is to stay ahead of your energy and hydration needs . Number five focus on that mental resilience we talked about .

Your mind plays a huge role in your ability to endure , develop strategies to keep your thoughts positive even when things get tough , whether it's through a mantra , visualization or simply breaking the race into smaller , manageable segments . Having a mental toolkit ready can help you push through the lows and stay focused on the finish line .

Number six practice active recovery , something we don't always do . Don't underestimate the importance of recovery days . Incorporate activities like yoga , stretching and even light walks into your routine that can really help your muscles recover while still staying active .

Those recovery activities can improve your flexibility and mobility , and those , in turn , are crucial for long-term durability . Number seven adapt to changing conditions . I mean ultra running , as we know , often means dealing with unexpected changes like weather shifts or unfamiliar terrain . Use your training to practice adapting to these variables .

Train in different weather conditions , train on a variety of surfaces , and that way you're ready for anything on race day . And number eight embrace the journey . Remember that ultra running is as much about the journey as it is about the destination , especially for us , towards the rear .

Each race , each run is a step on your path to becoming a more durable , resilient runner . Enjoy the process , celebrate your progress and don't forget to appreciate that incredible journey that you're on . Durability isn't built overnight . It's a journey , much like the ultras we run .

It's about being patient with your progress , consistent in your efforts and smart about your recovery . As back-of-the-pack runners , we've got a pretty unique perspective on what it means to endure and by focusing on building on durability , we can ensure that we don't just survive our races , we thrive in them .

Thanks for joining me on Choose to Endure today . If this episode resonated with you , be sure to subscribe and share it with your running community . It would be super appreciated , appreciated .

Doing either of those things really helps promote the podcast , which , in turn , gets the word out and increases the chances of other runners finding the information that we have to provide and to help . You can find us on Instagram , facebook and over at choosetoeenjoycom , so be sure to head over to any of those spots and check us out .

Send a message , say hello or suggest a topic if you have a moment . I love getting all those interactions . Remember , no matter how difficult , every step forward is a victory in of itself . So until next time run long run strong , and that will help you build durability and keep choosing to endure .