Started early today to ensure escaping the Sun. Fuelled on 5 x choc oat milk’s, 3 x sprites and a small Coca-Cola, 2 x chocolate Japanese Moshi sweets, plus 1 x ice cream at the halfway point. Really enjoyed running the first few hours in the dark with my head torch. And this run was manageable because the temperature stayed within a range of 80 to 90°F. Pleased with the way I felt physically considering I ran 20 miles yesterday with 7000 feet gain and loss. Just cause you do a good a training block doesn’t mean that you have what it takes to break world record on the AT, I know I’ve got a lot ..read more

Started at 4:45 am with the intention of finishing before 10 am which is when the temperature arrives in the 90s (Fahrenheit) . Breakfast consisting of black rice, papaya, yoghurt from cow milk and an instant three in one coffee. Felt a little heaviness in my stomach so didn’t eat until 1 hour 30 minutes into the run. Then I alternated every 30 minutes chocolate oat milk which was 140 cal with a Japanese, Moshi sweet which was 150 cal. I drank water without electrolytes as it was not crazily hot. Finished off 2.5 L of water. Saw a wild pig with black fur. Also saw a small snake which looks lik ..read more

When it comes to ultra running, strong glutes are essential for powering through long distances and varied terrain. Here are a few key glute exercises to incorporate into your training regimen: 1. Hip Thrusts: This exercise specifically targets the glutes. Sit on the ground with your upper back against a bench, feet flat on the floor, and a padded barbell across your hips. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top before lowering back down. 2. Lunges: Walking lunges, reverse lunges, or stationary lunges all engage the glutes while also wo ..read more

Running 100 miles is an extraordinary feat that requires mental and physical preparation, as well as thoughtful planning and execution. Here are some key considerations to help you successfully complete a 100-mile ultramarathon. 1. Build a solid base Prior to undertaking a 100-mile race, it’s essential to have a consistent and structured training regimen. Gradually build up your weekly mileage, incorporating long runs and back-to-back long runs to prepare your body for the demands of covering such a significant distance. 2. Focus on endurance Given the substantial distance of a 100-mile race ..read more

Running your first 50k ultra marathon is a significant challenge, but with proper preparation and mindset, you can do it! Here are some tips: 1. Train Specifically: Gradually increase your mileage to adapt to the longer distance. Incorporate back-to-back long runs on weekends to simulate race conditions. 2. Nutrition and Hydration: Practice your nutrition and hydration strategy during long training runs. Find what works best for you in terms of fueling and staying hydrated during the race. 3. Pacing: Start conservatively and resist the temptation to go out too fast. Aim for a sustainable pace ..read more

1. Scott Jurek's Appalachian Trail Record: In 2015, ultrarunning legend Scott Jurek set a new speed record for the 2,189-mile Appalachian Trail, completing the grueling trek in just 46 days, 8 hours, and 7 minutes. 2. Badwater Ultramarathon: Known as the world's toughest footrace, the Badwater Ultramarathon covers 135 miles through California's Death Valley, with temperatures soaring above 120°F. This race attracts elite ultrarunners from around the globe. 3. Courtney Dauwalter's Moab 240 Win: In 2017, Courtney Dauwalter shocked the ultrarunning world by not only winning but dominating the Mo ..read more

Are you ready to take your running to the next level? Whether you're a beginner looking to conquer your first 5k or an experienced ultrarunner aiming for new personal bests, expert run coaching can make a world of difference. At Kristian Ultra running Coach, we're dedicated to helping you achieve your running goals and become the best athlete you can be. Why Choose Professional Run Coaching? Professional run coaching offers personalized training plans, expert advice, and invaluable support to help you reach your full potential. With a focus on proper form, injury prevention, and tailored work ..read more

As an experienced ultrarunning coach, I firmly believe in the invaluable benefits of having a trail running coach. Trail running is a challenging and dynamic discipline that demands specific skills, knowledge, and experience. Here are the key benefits of having a trail running coach: Personalized Training Plans: A trail running coach can create personalized training plans tailored to an athlete's specific strengths, weaknesses, and goals. This individualized approach ensures that the training is optimized for the demands of trail running, including varying terrain, elevation changes, and tech ..read more

Many runners grapple with the decision of whether to eat breakfast before their morning run. The answer largely depends on individual preferences and the type of run planned for the day. Short, Easy Run: If you are heading out for a short, easy run of 30 minutes or less, you may not necessarily need to eat breakfast beforehand. Your body likely has enough glycogen stores to sustain you for the duration of the run. However, if you feel more comfortable with a light snack, aiming for easily digestible carbohydrates like a banana or a small granola bar might be beneficial. Long or Intense Run: F ..read more

As an ultrarunner, proper nutrition before a run is crucial for performance and overall well-being. The right pre-run meal can provide the necessary energy without causing discomfort or digestive issues. Here are some guidelines to consider when fueling up before a run: Timing is Key Eating too close to a run can lead to cramping and discomfort, while running on an empty stomach may result in low energy levels. Aim to eat a well-balanced meal 2-3 hours before your run to allow for proper digestion. Balance of Macronutrients Your pre-run meal should consist of complex carbohydrates, a moderate ..read more