🎙️ Foot Health for Runners: Ingrown Toenails, Black Toenails, Blisters, and Ultra-Marathon SurvivalYour heart, lungs, and legs may carry you through training, but your feet are the foundation …
🎙️ Ultra Running, Menstrual Cycles, Menopause & Female PerformanceFor decades, women have been given training plans, nutrition advice, and recovery protocols built largely on research conducted on men. …
Mental Health & Depression Resources988 Suicide & Crisis Lifeline (24/7)Call or Text: 988Website: 988 LifelineFree, confidential support for emotional distress, depression, anxiety, substance use concerns, or suicidal thoughts. …
Top 10 Best Things to Put on Your Schedule (50K to 200 Miles)These apply whether you're training for a 50K, 100K, 100-mile, or 200-mile race.The foundation of ultra …
Beginner 5K Training Plan (8 Weeks)Week 1: Run/Walk 20 min (3x), Walk 30 min (2x)Week 2: Run/Walk 25 min (3x), Walk 30 min (2x)Week 3: Run 15-20 min …
Top Takeaways From This EpisodeConsistency beats motivationMotivation comes and goes. Long-term growth comes from building habits and showing up even when you don’t feel like it.Learn to be …
here are 10 practical best practices to avoid overeating (simple and actually doable):Eat enough protein at each mealProtein helps keep you full longer and reduces cravings later. Think …
A 100-lb weight loss goal is achievable, but the safest and most sustainable approach is long-term: usually 12–24 months depending on your starting weight, training history, recovery, and …
1. Persistent fatigue that doesn’t match your trainingIt’s normal to feel tired during heavy blocks, but if you’re constantly drained—even on easy days or after rest—it can point …
1. Train Your Gut (Seriously)GLP-1s slow digestion, which can make race-day fueling uncomfortable or inadequate. During training:Practice eating carbs at race intensity (30–60g/hour minimum; some ultras go higher).Use …
1. Train your brain like you train your bodyMental toughness improves with repetition under stress. During long runs, deliberately practice staying calm when you’re uncomfortable—fatigue, boredom, bad weather. …
The Dosing FormulaTo determine how many minutes you need in front of a device to hit a specific target, use the following calculation:[Irradiance (mW/cm2) × Time (seconds)] ÷ …
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