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Health and Nutrition

  • Finding the Other Side

    Meghan Canfield 09/12/2023
    Meghan Canfield 09/12/2023

    Dr. Stacy Sims’ book “Next Level,” taught me something new about female athletes in the peri- and post-menopause stages, and gave me a deeper understanding and appreciation of the aging female body. More importantly, it gave me hope for a better version of my current self.

    Read more
  • Ultra PT: Managing Achilles & Calf Issues

    Dave Cieslowski, PT, DPT 04/18/2023
    Dave Cieslowski, PT, DPT 04/18/2023

    When we talk about calf muscles and the Achilles, it is important to understand the forces that are involved which can put those structures under excessive load, causing problems with running.

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  • What Happened to My Body?

    Kamm Prongay 08/24/2022
    Kamm Prongay 08/24/2022

    You spend a third to half of your life postmenopausal, and 10 or more years perimenopausal. Symptoms are common and expected, but can impact your racing and training, and your heart and bone health. The good news is, like any race, the more you know about the course, the better you can adapt your training to meet the demands of the “Menopause 200.”

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  • Practice What You Eat: Prepare Your Gut for an Ultra

    Drew Dinan 07/19/2022
    Drew Dinan 07/19/2022

    There is a wealth of information on ultrarunning nutrition, what to eat in training and how to consume calories during your race. But not a lot is mentioned about how to practice eating in a way that simulates a race environment and introduces your body to the stresses you’ll be experiencing. Here are a few ways to practice nutrition during training to better prep your gut for race day.

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  • We Must Acknowledge a Problem

    Guest Author 12/16/2019
    Guest Author 12/16/2019

    I’m a young girl. In sport. And nearly four years after the diagnosis of my eating disorder, I am finally healed enough to discuss it. We’ve all come to a realization that it is time for the broken system to mend. But how?

    Read more
  • Winning Nutrition at Big’s Backyard

    Meredith Terranova 10/29/2019
    Meredith Terranova 10/29/2019

    For 60 hours, Maggie Guterl lined up ready to start either a 4.166667-mile trail or road loop every hour, on the hour. But what happened in those furious 9-12 minutes between each finish leading up to the next start, tells an incredible story of teamwork with some gold star skills.

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  • Essential Recovery Nutrition

    Meredith Terranova 07/25/2019
    Meredith Terranova 07/25/2019

    After finishing your long run, hard effort workout or morning run that lasts over 90 minutes, what’s the first thing you think about? Let’s all admit that unless you’ve developed a good routine, getting in a balanced meal or recovery drink is sometimes not the first priority.

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  • The Role of Protein During Exercise

    Matt Laye 04/18/2019
    Matt Laye 04/18/2019

    During exercise, we typically think of carbohydrates and fats as our main sources of fuel, while protein is associated with recovery. Today, many sports nutrition bars, gels and drinks contain branched-chain amino acids (a special subset of amino acids) or protein. If we aren’t using protein to help muscles continue to make energy and contract, then what is protein doing in those supplements? Is there a role for protein during exercise? Let’s take a look.

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  • Fueling on Beets, Beer and Tang

    Meredith Terranova 07/11/2018
    Meredith Terranova 07/11/2018

    In his 50th year with more 100-mile wins than many will ever even attempt to run, Karl Meltzer’s nutrition plan is one to take note of. From the outside, folks probably think he spends his days sipping on Speedgoat Blend coffee, Red Bull, and maybe a beer or two. Fortunately, I got an inside look at how his real nutrition shapes his success.

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  • Tim Tollefson: I Love Food

    Meredith Terranova 02/22/2018
    Meredith Terranova 02/22/2018

    There are many approaches to nutrition with the goal of getting to similar destinations: feeling your best every day, running well, recovering quickly, and staying healthy long-term. I have always been fascinated by what people are actually putting on their plate, why they make their choices, and what works for them.

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  • Injury Risk and Prevention in Novice Runners

    Matt Laye 12/26/2017
    Matt Laye 12/26/2017

    Why do some people get injured and others don’t? It seems like this simple enough question would be solved by sports scientists, especially when it comes to new runners. However, injury prevention for novice runners is a topic that is much discussed but not well understood.

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  • The Fine Line Between Overtraining and Illness

    Guest Author 06/27/2017
    Guest Author 06/27/2017

    It gets confusing to tell the difference between being exhausted from training/racing and being tired due to illness. But it takes just a few hours to get it checked it out and get answers, and then create a plan towards recovery.

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  • On Kidney Stones: Math Professor Fails to Pass Calculus

    Guest Author 03/30/2017
    Guest Author 03/30/2017

    What a great headline! Unfortunately for me (the math professor) the “calculus” here refers to a kidney stone, not a study of speed and acceleration. Many runners have suffered from kidney stones.

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  • Fitting our Genes

    Guest Author 01/23/2017
    Guest Author 01/23/2017

    Our love for trail running is in our genes. Our bodies evolved to make us the best endurance runners on Earth, to share cooked meals, and to be outside in nature. From these roots, running, wholesome food, and being in nature hone our genes’ expression for wellness and well being.

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  • Sleep and the Ultrarunner

    Matt Laye 08/03/2016
    Matt Laye 08/03/2016

    Recently, the importance of sleep has had a bit of renaissance. Huffington Post founder Arianna Huffington wrote a book called The Sleep Revolution, corporate offices have invested in nap spaces and new technology offers numerous ways to track your sleep patterns. Sleep is in, so does the science support the recent hype?

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  • Showing Up At the Start Line

    Guest Author 05/12/2016
    Guest Author 05/12/2016

    I am not much of an ultrarunner anymore but running on trails is in my blood! This story started 24 years ago on April 24, 1993 when I was one of 60 starters who ran the 1st battle of the Bull Run Run 50 Miler put on by the Virginia Happy Trails Running Club. VHTRC members, that included Ed Demoney, Anstr Davidson, Joe Clapper, Chris Scott, Scotty Mills, and others, created a race that would attract large numbers of ultrarunners over the years.

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  • Superfoods for the Ultrarunner

    Sarah Koszyk 10/15/2015
    Sarah Koszyk 10/15/2015

    These are foods that have been around for centuries in other cultures and have recently become more mainstream with the American public. They can now be found in most major supermarkets nationwide. Calling a food a superfood means it offers additional health benefits. This article will discuss the superfood, what it can do in regards to exercise and how to incorporate it into your routine.

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  • Ultrarunning and Vegetarianism

    Guest Author 06/18/2015
    Guest Author 06/18/2015

    What do Michael Wardian, Sage Canaday, Ellie Greenwood, Yassine Diboun, Aliza Lapierre and Adam Chase have in common? Yes, they’re all elite ultra marathon runners who have raced consistently at a world-class level, but they are also all long-term vegetarians.

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  • Fat Burning: A How-to Guide

    Sunny Blende 04/23/2015
    Sunny Blende 04/23/2015

    We have become a society of carb burners. That is where sports nutrition has been for the past couple of decades. Of the two main food sources the body uses for energy, carbohydrates and fats, our working muscles would prefer carbs because they create ATP (energy) faster. They are “easier” to convert into energy.

    Read more
  • Ask Ann: Ideal Race Weight?

    Ann Trason 04/08/2015
    Ann Trason 04/08/2015

    Don’t worry about weight, waistline, watching (others) or the web (browsing for the latest miracle diet). Focus on being the right weight, not just lightweight.

    Read more
  • What it Takes to…Outrun the Sun

    Guest Author 03/16/2015
    Guest Author 03/16/2015

    The sun is barely up as fifty-odd runners gather for the Fort Ordnance 100K in Monterey, CA. The gun fires and they patter off, mentally setting their sights on the finish line 62 miles away. For one runner this race from dawn to dusk, literally outrunning the sun, is one she’s been on her whole life.

    Read more
  • The Emerging Science on Fat Adaptation

    Guest Author 12/16/2014
    Guest Author 12/16/2014

    By Peter Defty, President VESPA Like the Bob Dylan song, there is a “change is coming on” in sports physiology and it is the ultrarunning community showing the way. A…

    Read more
  • A Comprehensive Review of Recovery Products

    UltraRunning Magazine 11/10/2014
    UltraRunning Magazine 11/10/2014

    by Sarah Koszyk, M.A., RDN, Registered Sports Dietitian/Nutritionist Success. Completion. Accomplishment. Congratulations, you’ve just finished running an ultramarathon, most likely about 31, 50 or 100 miles. The time it took…

    Read more
  • Cutting-Edge Research

    Joe Uhan 09/11/2014
    Joe Uhan 09/11/2014

    A novel new addition to race week at this year’s Western States Endurance Run was the first-ever Medicine & Science in Ultra-Endurance Sports Conference. Medical research is one of the three pillars of the Western States Foundation Mission, and the formulation of a research conference in conjunction with the race has been in the works for several years.

    Read more
  • Definition Of Ingredients Used In Sports Nutrition Products

    Guest Author 09/03/2014
    Guest Author 09/03/2014

    A quick reference to ingredients commonly used in endurance fuels.

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  • Ask Ann: Beer as an anti-inflammatory?

    Ann Trason 03/19/2014
    Ann Trason 03/19/2014

    I need an expert opinion on this running/beer question. I’ve heard that beer acts as an anti-inflammatory. Have you ever had a “cold one” after a hard run? Do you think it aids in your recovery?

    Read more
  • Fiber – Friend And Foe To The Ultrarunner

    Sunny Blende 03/05/2014
    Sunny Blende 03/05/2014

    When fiber is mentioned in conversation, there is usually a pause – then everyone has an opinion. We know that fiber is healthy; after all, fiber decreases transit time through…

    Read more
  • Metabolic Efficiency: Becoming A “Better-Butter-Burner”

    Sunny Blende 01/06/2014
    Sunny Blende 01/06/2014

    For those of you who are totally lean, terrific fat burners and never have any GI issues, stop reading this article. But for those of you who want to become, in the words of former fitness expert Covert Bailey, a “better-butter-burner,” read on.

    Read more
  • Nutrition and Your Mental Edge – Fueling Your Attitude

    Sunny Blende 11/28/2013
    Sunny Blende 11/28/2013

    Food for Thought – Ultrarunning requires some mental stamina and the question, “Can we feed the mind with any special nutrition?” seems intriguing. Certainly lack of food can produce some pretty…

    Read more
  • Fueling Rim to Rim to Rim in the Grand Canyon

    Sunny Blende 11/28/2013
    Sunny Blende 11/28/2013

    September 27, 2008 was the day that three of my Northern California friends (Ana Braga-Levaggi, Janet Bodle, and Pam Jolliffe) had picked to run Rim to Rim to Rim in…

    Read more
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