Ultra Running
7 articles
RecoverySeptember 17, 2026 · 11 MIN
Ultra-Distance Recovery Periodization: A 3-Week Structural Rebuild Plan
Completing a 50-mile to 100-mile ultra inflicts deep physiological damage that requires a structured 3-week recovery periodization: week 1 for tissue repair and sleep restoration, week 2 for gentle progressive loading, and week 3 for return to structured training. Rushing this timeline increases injury risk by 35–45%.
HydrationSeptember 15, 2026 · 10 MIN
Ultra-Running Hyperhydration: Fluid Strategies Beyond 50 Miles
Hydration demands in ultra-running beyond 50 miles diverge sharply from standard marathon protocols. Sodium losses of 900–1800 mg/hr, the constant threat of hyponatremia, and the need for real-time body weight checkpoints require a distance-specific fluid strategy that adapts as the race unfolds.
RecoverySeptember 12, 2026 · 9 MIN
Neural Recovery After Marathons: Understanding Central Fatigue
Central fatigue reduces voluntary muscle activation by 20-40% after a marathon, and full neural recovery takes 7-14 days — far longer than most athletes allow. Understand the neuroscience of post-marathon fatigue, the serotonin hypothesis, and evidence-based strategies to accelerate neural restoration.
TrainingSeptember 10, 2026 · 11 MIN
Ultra-Running Training: How to Build Your First 100K Plan
A structured 24-week 100K training plan builds weekly volume from 60km to a 120km peak week while incorporating back-to-back long runs of 40-50km. Learn the periodisation framework, vertical gain targets, taper protocol, and race-specific terrain strategies that separate finishers from DNFs.
HydrationSeptember 8, 2026 · 11 MIN
Ultra-Running Hydration: Self-Supported and Aid Station Strategies
Sodium losses during ultras reach 500-1000mg per hour across 12-30+ hours of racing. Learn flask vs vest hydration planning, aid station drinking protocols, overnight fluid shifts, and hyponatremia risk management for 50-100+ mile events.
NutritionSeptember 6, 2026 · 12 MIN
Fueling a 100-Mile Ultra: Calorie and Carb Targets by Race Stage
A 100-mile ultramarathon burns 8,000-12,000 calories over 20-30 hours. This stage-by-stage fueling plan covers calorie targets of 200-400 cal/hr, carb intake of 60-90g/hr, sodium needs, and how to manage the palatability shift that derails most runners after mile 60.
TrainingSeptember 5, 2026 · 12 MIN
Zone 2 Training for Ultra-Running: Building Your Aerobic Engine
Ultra-runners who keep 80%+ of weekly volume in zone 2 improve mitochondrial density by 20-40% and fat oxidation rates by 30%. Here is the complete guide to building your aerobic base for events from 50K to 100 miles.