Ultra Essentials Part 1 of 3: Introduction, Choosing the Right Footwear & Thinking About Nutrition

There's always room to learn , grow , enhance and refocus your approach to the sport . My name's Richard Gleave . I'm an avid but pretty slow ultra runner myself , and I'll be both your crew and medic , if needed , on this mini-journey .

So here , in our first chapter of ten , we lay the foundation for what promises to be an enlightening series . We'll explore the core principles of ultra running , setting the stage for the exciting topics up around the bend .

Our series of short chapters will cover everything from selecting the right footwear to mastering nutrition , understanding the nuances of gear , training techniques and much more .

All in short , bite-sized and easily consumable formats , ready to reuse at a moment's notice , giving you a broad , high-level view of a variety of topics that you can then go more in-depth on elsewhere , at your leisure or if they're more pertinent to you . So ultra running is not just about endurance .

It's a journey of self-discovery , where every mile teaches us something about our capabilities . Whether you're aiming to complete your first ultra or you're pushing boundaries and challenging terrains , this series hopes to provide you with the tools and knowledge to better achieve your goals . But it's not all about the physical journey .

Ultra running is as much a mental challenge as it is a physical one . It's about pushing your limits , understanding your body and learning to overcome the mental barriers that arise when you're out on the trail .

Mile after mile , we'll delve into the mental aspects of ultra running , discuss injury prevention and management , dressing for success and navigating the trails while you're out there too . Lastly , don't underestimate the power of a supportive community . It's one of the things that makes ultra running really stand out as a sport .

Joining a local running group or connecting with other runners online , especially in race-specific Facebook pages , can provide invaluable advice , motivation and camaraderie . Although you might end up running alone at times , in an ultra race it isn't just a solo journey . It's very much a shared adventure and experience .

So , whether you're just starting out , whether you're dusting off your trail shoes or maybe looking to refine your ultra strategy , ultra essentials here can be your companion through every step , climb and descent . Join us as we embark on this adventure together , rediscovering the joy and the challenge of ultra running .

Stay tuned here for chapter 2 coming up , where we kick things off in earnest by diving into choosing the right footwear , where we'll unravel the mystery of selecting the perfect shoes for your ultra journey , which is a decision , let's face it , that could make or break your experience .

So welcome to chapter 2 . This one is all about a crucial aspect of ultra running . Yes , we're talking shoes , the metaphorical and very literal foundation of every runner's gear . So , when it comes to ultra marathons , the importance of proper footwear simply can't be overstated .

Your feet are going to carry you over many miles across diverse terrains , potentially through water , and they need the right support . The wrong shoes can lead not just to discomfort , but injuries , blisters and potentially a ruined race experience , which no one wants . So let's start with terrain .

The kind of trails you'll be running on should heavily influence your shoe choice . For rocky and technical terrain , you're going to need shoes with good grip and pretty sturdy protection . For softer , muddy trails , look for shoes with deep lugs that provide a bunch of traction .

If you're running on non-technical trails like crushed granite , you might look for a pair with a really good amount of cushion . And if you're running on a mix of terrains . Find a versatile hybrid pair that offers a balance of features .

It's not uncommon to wear multiple shoes to account for changes of terrain throughout a single race either , so don't be afraid to mix and match as necessary . Fit is also paramount . You want a shoe that's snug but not tight . Remember your feet are going to swell on long runs , so leave a thumbs width of space in the toe box .

Literally Put your thumb horizontally at the end of your shoe where your big toe is , and make sure you have the appropriate room . The heel should be secure , with minimal slippage you definitely don't want that sliding up and down and rubbing and the midfoot should be comfortable but firmly held , not too tight .

A good fit means less risk of blisters and more comfort out on the trail . Cushioning and support are next on the checklist . Ultra distances mean you're going to need extra cushioning to absorb the impact over time , but like anything , it's a balancing act .

Too much cushioning can reduce trail feel and increase the risk of rolling ankles , since you're going to be sitting up high , and too little might not provide enough protection underfoot and your feet may well get extra sore .

So , depending on your running style and preference , find a shoe that gives you the right amount of cushioning while still allowing for ground feel , and this again may change on a race by race basis . Let's not forget about support either . Your shoes should support your natural gait . Some runners need more arch support , while others need a neutral shoe .

It's not one size fits all , so consider going to a local running store , or trail running store , if you have one , and getting a gait analysis done . That could prove really handy over time . And then , finally , when should you replace your running shoes ?

Well , generally , between 3 to 500 miles is a good rule of thumb , but pay attention to signs of wear , like diminished cushioning , worn threads or any discomfort you might be having , especially in hips or knees , like me . Remember your shoes are your primary tool , so make sure to keep them in top condition . That's a wrap for today's Crash Course on Footwear .

Next time we're talking nutrition , which is another key area for your ultra success . Until then , keep running and remember that the right shoes can take you to incredible places and spheres . The speciality of evening leave happy trails .

Welcome back to Ultra Essentials . If you're just tuning in , I'm Richard Gleave , your host for this three-part mini-series . In this chapter , which is chapter three of ten . We are diving into a topic that's almost as crucial as your training schedule , and that is nutrition . Nutrition in ultra running isn't just about eating . It's really about a fueling strategy .

The food you consume before , during and after your run can greatly affect your performance and recovery . So let's break down the basics . First up , carbohydrates . You'll have heard about these , right Carves are your body's main source of energy during medium to faster runs .

They're stored as glycogen in your muscles and liver and they are what your body taps into when you're pounding the trails at greater speed or greater effort . Think of them as your most readily available fuel for short to medium haul efforts . Then there are proteins and fats .

Protein , as you might know , is crucial for muscle repair and recovery and , while it's not a primary energy source during your run , it is essential for rebuilding muscles' toaster run . Fats , on the other hand , are important as a long-term energy source , especially when your carb stores start to deplete .

For runners at the back of the pack like us , and really anyone who has an interest , there's a lot of research behind adapting the body through training to use fats as a primary energy source , because that's a much larger source of energy rather than relying solely on the smaller carb amounts , which require replenishment more often .

You'll know that if you've ever bonked during a marathon . Dehydration and electrolyte balance are key too . So staying hydrated is not just about drinking water . It's about maintaining a balance of electrolytes , and those are minerals like sodium , potassium , magnesium , calcium .

These are lost through sweat and they need to be replenished to avoid cramps and dehydration and for body systems to function appropriately . But again , it's a balance . You don't want to drink too little or too much . Drinking to thirst is often advised . So what should you eat and drink before , during and after a run ?

Well , pre-run , you should focus on some easily digestible carbs along with some protein . Think things like oatmeal , banana , peanut butter or bagel with honey . This meal should ideally be consumed about two hours before you go out and run . And during the run , your main focus is carbs and hydration . Energy gels , chews , bars those are all good .

Or if , like me , you prefer real foods like fruits , nuts , sandwiches , even burgers and quesadillas can work , and they're pretty prevalent across many ultra races . And don't forget to sip on water and electrolyte drinks , especially during longer runs or in hot weather .

Apple juice , although very much in a quiet taste , can help stave off cramps and it's also really useful as a final lap picnia when mixed with a shot of vodka . Yep , ask me how I know that one . Post-run nutrition that's all about recovery .

Aim for a good mix of carbs to replenish those stores and protein to rebuild muscle within 30 minutes to an hour or so after your run . A protein shake with fruit , a turkey and cheese sandwich , scrambled eggs on toast or perhaps rice and chicken bowl can be great options to refuel and repair . That's a wrap pun intended on mastering nutrition for long distances .

Nutrition's really personal right , so experiment and find what works best for you . Join us next time on part two of the mini-series as we delve into the world of hydration vests and strategies , dressing for success and navigating the trails . Feel free to bounce around the chapters as needed . Until then , eat well , run strong and stay tuned .

I'm Richie Glee here on the Choose to Enjoy podcast , wishing you happy trails .