endurance tips
Unlock Your Inner Ultramarathon Runner: Endurance Tips That'll SHOCK You!
This Will Help You See Improvement in Your Endurance by The Nick Bare Podcast
Title: This Will Help You See Improvement in Your Endurance
Channel: The Nick Bare Podcast
Unlock Your Inner Ultramarathon Runner: Endurance Tips That'll SHOCK You! (And Definitely Won't Come Easy)
Alright, let's be honest. You're here. You're probably scrolling, maybe procrastinating from actual exercise. And you're probably thinking, “Me? Run an ultramarathon? That’s for… other people. People who don’t have a crippling addiction to Netflix and a profound love for pizza.”
Well, buckle up buttercup. Because I’m here to tell you something… something that might just… shock you. And the truth? You absolutely have the capacity to unlock your inner ultramarathon runner. It’s in there, somewhere, buried beneath layers of comfort and convenience. This isn't a fluffy, rose-tinted promise. Endurance is no joke. But it's doable. And the journey? Well, it’s one hell of a trip.
The Great Big Lie: It’s All About Miles (Spoiler: It's Not)
The biggest misconception? That ultras are just about running a ridiculously long way. Sure, the distance is the defining characteristic, but it's the least of your concerns when you start prepping (or, even better, when you're in the thick of it). We all daydream about the finish line, arms raised victoriously, right? But surviving, and even enjoying, an ultra is about so much more than the miles your GPS tracks.
Let’s be real for a second, I tried to prep for a 50k once. Thought I could just… run. Turns out, my body, after years of mostly desk-sitting, had other ideas. The first 10 miles felt fine! Then, mile 12 hit. My knees? Screamed. My energy? Vanished. The only feeling I had was wanting to lie down, and then I did. Under a tree. And cried a little bit. (Don’t judge).
So, what is all about then? Well…
Section 1: Mind Over Matter (And What That Actually Means)
This is the actual secret weapon: your brain. Not your legs, not your lungs, your brain. The ability to endure the monotony, the pain, the self-doubt – that’s the core skill. And training that? It's a whole different beast.
Mental Fortitude Training: This isn’t some mystical mumbo jumbo. It’s about building mental resilience. Think about the toughest day you’ve ever had, and how you got through it. Now, multiply that feeling by… oh, let’s say, 10. That’s what you’ll face.
- Visualization: Before every run, see yourself finishing. Picture the feeling. Smell the air (if you can still smell anything by mile 30). Hearing the cheers (even if those are just the voices in your head.)
- Positive Self-Talk is KING (and Queen): Ditch the negative self-chatter. Replace it with affirmations. Instead of “I can’t do this,” try, “I am doing this, and I’m stronger than I think.” I know, sounds cheesy. But it works.
- Breaking Down The Beast: An ultramarathon feels impossible? Break it down into smaller, manageable chunks. Think mile-by-mile, aid station to aid station. Suddenly, that 50-mile monster becomes a series of… well, slightly less monstrous challenges.
The Power of Embracing Discomfort: This is the tough love part. You will be uncomfortable. You will hurt. Accept it. Even embrace it. The more you lean into the negative sensations, the more mentally resilient you become. Learn to tolerate pain. Learn to be bored. Those are the skills that matter.
Section 2: Fueling the Machine (Because Pizza Can Only Get You So Far)
Ah, the joy (and the anxiety) of nutrition. Ultra fuel is a science and an art, all rolled into one, messy, occasionally vomit-inducing package. It’s a constant experiment, and you will screw it up. Embrace the errors.
- The Carb-Loading Catastrophe: Everyone talks about carb-loading. Pasta, bread, pastries… the works, right? Wrong! Or at least, maybe. Don’t start stuffing yourself with carbs the day before the race. Test different fueling strategies during your training runs. Figure out what works. What agrees with your stomach. (And trust me, your stomach will tell you if it disagrees.)
- The Hydration Hoax: Hydration is crucial, but over-hydrating is a real thing. Electrolytes? Absolutely essential. Figure out your sweat rate, test electrolyte drinks and gels in training, and listen to your body. Dehydration is bad. Too much water and you can get hyponatremia, which will give you a headache, lead to nausea, and possibly worse. You do not want worse.
- Beyond Gels and Goo: Gels are your friends. But don’t rely on just gels. Experiment with real food. Potatoes. Bananas. Peanut butter and jelly sandwiches (cut into tiny squares, naturally). The variations in what you are offered during an ultra are huge. This is one area where training runs are crucial to work out what works for you.
Section 3: Gear Up (And Don't Forget The Duct Tape)
The right gear can make or break an ultra. And by "break," I mean cause blisters the size of grapefruits.
- The Shoe Saga: Finding the right shoes is critical. Everyone's feet and gait are different. So, forget the “cool shoes” people recommend. Go to a specialty running store, get fitted, and test them out. On long runs. Multiple long runs.
- Clothing Catastrophes: Moisture-wicking fabrics are your best friends. Avoid cotton at all costs. Seriously. Cotton gets wet; it stays wet; it rubs; it chafes; it ruins your day. Merino wool is a good alternative. Wear clothes you've tested on long runs, they'll change the game.
- The Unexpected Essentials: I learned the hard way. Duct tape for blisters, and an emergency kit are also vital. The weather will change, and you will face unexpected issues.
Section 4: Training Smarter, Not Just Harder (Because Nobody Got Anywhere Wasting Energy)
This is where the real work happens…
- Base Building: Start slow. Build a solid base of mileage before you start adding in those super-long runs.
- Listen To Your Body: This is more important than any training plan. Fatigue is real. Don't ignore those aches and pains, get them checked out, your body will let you know if you're pushing too hard.
- Variety is the Spice of Life (And of Training): Mix up your runs! Include trail runs, hill repeats, and cross-training (swimming, cycling, etc.) to prevent overuse injuries and build overall strength. This is just smart training.
- Races as Training: Use shorter races (like marathons) as stepping stones and practice runs, to learn how to manage your nutrition and pace.
Section 5: The Underrated Challenges (The Truth They Don't Tell You)
Alright, let’s get real about the less glamorous side of ultras.
- Sleep Deprivation is a B*tch: You’ll be tired. Really, *really* tired. It's a mental battle, a physical battle, and a battle with your own grumpiness.
- The Lonely Hours: Ultras can be amazingly solitary. There will be moments when you're completely alone with your thoughts. Make sure you learn to deal with solitude before the race itself.
- The Post-Race Blues: Once the adrenaline wears off, you'll likely experience a crash. Both physically and emotionally. It’s normal. Don’t freak out.
Contrasting Viewpoints and Nuance:
- Pro - The Transformative Power: Many ultra runners cite mental toughness, self-discovery, and a profound sense of accomplishment. It can be a life-altering experience.
- Con - The Risk of Injury: Overuse injuries, stress fractures, and other physical issues are prevalent. Proper training and diligent recovery are paramount.
- Nuance - The Societal Pressure: There's a pervasive "push yourself harder" mentality. Find balance, and don't feel pressured to run beyond your physical and mental limits.
The Shocking Truth: You Don't Need To Be Superhuman!
The secret isn't some genetic gift. It's not about being "built differently." It's about consistent training, smart choices, and the unwavering belief that you can do it. I know it's possible, because I'm working towards it. I'm still terrible at it. I’m still, even. still intimidated. But I'm doing it. And so can you.
The real “shock” won’t be the pain or the distance. It’ll be the unbelievable strength you find within yourself.
Conclusion: Ready to Start? (Even if it's Just a Walk…)
So, are
Pharmaceutical SHOCKER: New Drug Breakthrough You NEED To See!Pavel Tsatsouline Building Endurance the Right Way by JRE Clips
Title: Pavel Tsatsouline Building Endurance the Right Way
Channel: JRE Clips
Alright, friend, come closer. Think you're ready to chat about something that actually matters? Something that goes beyond the surface and gets right down to the grit of… well, endurance? Yeah, I'm talking about those long runs, those grueling bike rides, or even just surviving that ridiculously long day at work. I’ve seen it all, felt it all, and, trust me, I've tripped up a lot along the way. So, consider this your unofficial guide to endurance tips. We're not just talking about running farther; we're talking about mental toughness, strategy, and maybe a little bit of pure stubbornness.
You ready to dig in? Awesome.
1. The Mind Game: Because Your Brain is Boss
Look, this is the big one. Seriously, your mind is the real gatekeeper to your endurance. Muscle fatigue? You can push through that way longer than you think. But mental fatigue? That'll shut you down faster than a rogue energy drink. So, what's the secret sauce?
Visualization Magic: Before you even lace up those shoes, picture the finish line. Not just the physical finish line, but how you feel crossing it. The satisfaction, the pride… that stuff fuels you. I spent ages staring at a whiteboard with the outline of a marathon route on it before my first one. I knew every turn, every slight hill. It worked wonders!
Positive Self-Talk, or Fake It 'Til You Make It: This is CRUCIAL. Replace those self-defeating thoughts (like “I can’t do this”) with affirmations. "I am strong. I am resilient. I can push through." It might feel cheesy at first, but your brain is a sucker for a convincing story. Honestly, sometimes I’d just mutter, “Come on, little legs, you got this!” during especially tough climbs. It actually helped.
Break it Down to Bite-Sized Chunks: A marathon feels massive, right? But a mile? A 5k? Those are doable. Mentally chop up your goal into smaller, achievable milestones. Focus only on the next chunk. That's your immediate goal. The long game takes care of itself if you hit those small targets.
The Power of Distraction: Podcasts, audiobooks, music… whatever drowns out the internal whinging! On my longest rides, I'd listen to the cheesiest romance novels I could find. Pure escapism, and it worked like a charm.
2. Fuelling the Fire: Your Body's Needs
This isn’t rocket science, but so many people get this wrong. You can’t run a marathon on willpower alone.
Hydration: The Lifeblood: Water is your friend. Drink it constantly, before, during and after. Don't wait until you're thirsty. That, my friend, is too late. Electrolytes are key, especially during longer efforts. Don't be afraid to experiment with sports drinks, gels, or electrolyte tablets, but test them out before your big day—nothing ruins a race like a surprise tummy upset.
Carb Loading, But Not Just Pasta: We've all heard the carb-loading spiel. But remember, it's about quality carbs. Think complex carbs like whole grains, sweet potatoes, and brown rice a few nights before. And, look, pizza is fine… in moderation. I once saw a guy demolish an entire deep-dish the night before a half-marathon. He didn't finish, I swear.
Nutrition on the Go: Finding Your Fuel: Gels, chews, real food, whatever works for you. Practice your fueling strategy during training. Knowing when and how to refuel is essential. Practice, practice, practice. Don't use new fuel on race day.
The Protein Post-Party: Recovery's crucial. Within an hour of finishing, get some protein in you. Whey, plant-based, doesn't matter, just fuel those muscles!
3. Training Smarter, Not Just Harder: The Endurance Tips That Count
This isn't just about logging miles. It's about being strategic.
Progressive Overload is Key: Gradually increase your training load (distance, intensity, duration) over time. Don't jump from zero to hero overnight. This is where most people mess up.
Variety is the Spice of Life (and Training): Mix up your workouts! Run different terrains, try interval training, incorporate cross-training (swimming, cycling, yoga). Boredom is an endurance killer.
Listen to Your Body: Pain is not a badge of honor. Learn the difference between "challenging discomfort" and "screaming stop right now" pain. Rest and recovery are just as vital as the workouts themselves. If in doubt, rest.
Specificity Matters: If you're preparing for a marathon, run long runs. If you're doing a triathlon, practice all three disciplines. Seems obvious, but people often skip specific training.
4. Gear, Glorious Gear (Or, the Lack Thereof): Considerations
Shoes are Your Best Friend (or Worst Enemy): Get properly fitted shoes. They'll be your primary tool. Don't skimp on this. Experiment and find what works for your feet, your gait, and the type of training or race.
Clothing Comfort is King/Queen: Moisture-wicking fabrics are a must. Don't underestimate the power of a comfortable sports bra!
Experiment with Gear Early: New shoes, new clothes? Test them before race day. Nothing worse than a rogue blister or an ill-fitting shirt on your long run.
5. The Mental Meltdown: Dealing with the Tough Times
Let's be real. There WILL be moments of doubt and despair. It's part of the deal.
Embrace the Suck: There will be times when you want to quit. Acknowledge the feeling, but don't act on it. Recognize that this is a temporary blip.
Break it Down (Again!): "Okay, just get to that tree. Then, get to that mile marker." Tiny goals can pull you out of the emotional trenches.
Remember Why You Started: What's your motivation? What are you trying to prove to yourself? Reconnect with that purpose. It's the fuel you need.
Have a Plan B: What if something unpredictable happens? A cramp? A flat tire? A sudden downpour? Have a plan to navigate those challenges.
Anecdote Alert: I remember during my first ultra-marathon. Around mile 30, I hit a wall. My legs ached, my stomach churned, and I started questioning everything. I felt so alone. Then, I remembered my friend's advice. I pulled out a piece of dark chocolate (my secret weapon) and focused on putting one foot in front of the other, telling myself, "Just get to the next aid station." That small goal, and a little bit of chocolate, got me through.
6. Recovery Realm: The often forgotten area
Proper recovery isn't optional. It's crucial.
Sleep: The Real Superpower: Aim for 7-9 hours of quality sleep. Sleep is when your body repairs itself. Prioritize it! No, really.
Active Recovery: Light activities like walking, swimming, or cycling help with blood flow and muscle soreness. Don't just collapse on the couch.
Nutrition is still crucial: Replenish glycogen stores with carbs, and repair muscle tissue with protein.
Hydration: The usual… Stay hydrated, always.
7. Beyond the Finish Line:
Celebrate! You earned it! Give yourself credit for every achievement.
Learn from Your Experience: What worked? What didn't? Adjust your training plans.
Find Support: Connect with other runners, cyclists, or endurance athletes. Shared experiences make the journey far better.
Conclusion: The Journey, Not Just the Destination
So, there you have it. A few (hopefully helpful!) endurance tips, straight from a fellow traveller on this sometimes-bumpy road. Remember, it's not just about crossing the finish line. It’s about the journey, the self-discovery, and the sheer, unadulterated grit you find within yourself.
You’ll stumble. You’ll doubt yourself. You might even want to throw in the towel more than once (I know, I have!). But the reward – the feeling of accomplishment, the knowledge that you pushed your limits, and the pure joy of doing – that, my friend, is what makes it all worthwhile.
Now go out there, and start becoming the most enduring version of yourself. You got this!
Seasonal Depression: Conquer the Winter Blues Before They Conquer You!RUNNING FASTER - The ONLY 3 Ways to Build Endurance by James Dunne
Title: RUNNING FASTER - The ONLY 3 Ways to Build Endurance
Channel: James Dunne
Unlock Your Inner Ultramarathon Runner: The REALLY Messy FAQs
Okay, So I Can Barely Run a 5k Without Feeling Like Death. Are We Talking About Actual Ultra Stuff Here?
Look, let's be real. We're not all born with genetically superior glutes and the lungs of a deep-sea diver. Most of us (cough, ME!) start somewhere. And ‘somewhere’ for me was basically gasping for air after a mile. Ultra is about WAY more than just being naturally gifted. It's about grit, stubbornness, and maybe a *touch* of masochism. Yes, you absolutely CAN build up to it. I swear, if *I* can, anyone can. I once puked mid-marathon. True story. And I still finished. Slowly, but surely.
The point is, break it down. One step at a time, literally. Forget the fancy jargon for now. If you can walk for an hour, you can jog for 5 minutes, walk for the rest, then gradually stretch that jog. Baby steps, my friend. Baby steps.
Pacing?! That Sounds… Boring. Can’t I Just, You Know, RUN FAST?
Oh, honey. Sweet summer child. Running fast at the *beginning* is your enemy in an ultra. It's like sprinting the first mile of a marathon. You *might* feel great then, but trust me, you'll pay. Dearly. In the last few hours, you'll be reduced to a shuffling, whimpering blob of regret.
Pacing is EVERYTHING. Imagine an old, rusty car. You can't floor it from zero to sixty; you'll blow the engine. Ultra pacing is like that. It's about finding the *right* speed - the one you can sustain for *hours* on end. This means starting slower than you think you should. Like, embarrassingly slow. Walk on the uphills! That's a life-saver. Trust me, the tortoise *always* wins. Eventually. (Or at least, doesn't DNF.)
I’m still terrible at this. Every single race I’m all, "Yeah, I'll pace myself!" then 2 miles in I'm chasing someone and I’m cooked. Then, I start to shuffle… the slowest, slowest, the slowest.
What the Heck Do I Eat? Do I Have to Live on Energy Gels? Because, Ugh.
Energy gels are… well, necessary evil, a friend once said, and yes it’s a curse. They feel like I am drinking straight syrup and make me gag after a while. But seriously, you gotta fuel your body, especially in an ultra. Think of it like a furnace; you need to constantly feed the fire.
Here's the deal. Experiment! What works for me might make you vomit. Personally, I start with real food. Potatoes, PB&J sandwiches, bananas, pretzels. (Anything that doesn't try to immediately escape back up my throat is a win.) Gels and chews come later, as the energy gets depleted. Think of them as the emergency reserves. I sometimes bring pizza rolls. Okay, I ALWAYS pack pizza rolls. Don't tell my doctor.
Important tip: Practice your race nutrition in training. Don't try something new on race day unless you're feeling *particularly* adventurous (and brave). Trust me on this one. Learned the hard way when I ingested a whole bag of gummy bears. Bad idea.
Dealing with the Mental Game - Because I'm Pretty Sure My Brain Will Try to Quit Before My Legs Do...
Oh, honey, the mental game is *everything*. Your legs will hurt, your stomach will churn, and your brain will be screaming at you to STOP. This is normal. Embrace the suck. Seriously.
Here's what works for me, and it's not always pretty:
- Break it down. Ultra is miles, hours. Break the race into chunks. "Okay, just to the next aid station." "Just to that tree." "Just until the sun sets." And so on.
- Positive self-talk. This is a lie, because during a 50k, I'm like, "I'M GONNA DIE" and "This is so stupid". But I try to repeat to myself something positive. It works sometimes.
- Embrace the weird thoughts. Your brain WILL go to strange places. Sing silly songs. Make up stories. Count rocks. Whatever keeps you from focusing on the pain. At one point, I started doing the Macarena. It worked... for a mile. Then my legs started hurting even worse.
- Remember *why* you're doing this. What is your motivator? Is it to finish? To prove something to yourself or someone else? Keep that in mind when you feel your worst.
The most important thing is to remember that there will be low points. It's okay to feel terrible. It's okay to cry (yes, I've done it!). It’s about how you bounce back that matters.
How do I even START training? I'm overwhelmed!
Okay, take a deep breath. It *is* overwhelming. But it doesn't have to be! Here's the ridiculously simplified version.
- Find a plan. There are a TON of plans online (some are free, which is what i used). Find one that fits your current fitness level and time commitment. Look for ones that progressively increase mileage.
- Consistency is KING. Don't worry about being perfect. Missing a run is okay. Missing *multiple* runs is not. Try to stick to your plan as closely as possible.
- Listen to your body. Rest days are just as important as running days. If you're injured, don't be a hero. Rest. It's a marathon, not a sprint... wait. Scratch that. It's an ULTRA, which is even slower.
- Gradual progression. Increase your mileage slowly. The 10% rule is a decent guideline: don't increase your weekly mileage by more than 10% each week.
- Long runs are KEY. These are the practice runs for your ultra. These should get longer and longer. Slow and steady.
I once tried to "wing it" and ran a 50k with no training plan. Don't. Just. Don't. I limped the last 10 miles, wanted to cry, and swore I'd never run again. Then I signed up for another race the next day.
What About Gear? Do I Need to Spend a Fortune on Expensive Stuff?
Gear can be intimidating, and you absolutely *can* spend a fortune. I try to keep it simple. Here's the bare minimum I would recommend!
- Good shoes:
HOW TO RUN LONGER - Home Workout to IMPROVE STAMINA by LEANSQUAD
Title: HOW TO RUN LONGER - Home Workout to IMPROVE STAMINA
Channel: LEANSQUAD
Unlock Your Inner Zen: The Ultimate Guide to Emotional & Optimal Health
How To Build Endurance and Run Faster For Longer 035 by The Nick Bare Podcast
Title: How To Build Endurance and Run Faster For Longer 035
Channel: The Nick Bare Podcast
RUNNING FASTER - The 5 BEST Ways to Increase Endurance by Relaxed Running
Title: RUNNING FASTER - The 5 BEST Ways to Increase Endurance
Channel: Relaxed Running
