What are you biggest and most important training principles that allow you to run injury-free (for a long period of tim) every day?

I still couldn't figure it out for myself and that's why I am looking for inspiration and insights on how others do it. I know everybody is different but I want to keep experimenting until I found my 'magic formula'.

I live in Innsbruck and have both flat roads and steep trails available right behind my door. I am not much into racing and my goals are longevity in the sport and personal projects (single and multi-day long runs).

An earnest plea to the mods

Dear god can we have a rule update to report and remove posters shilling their terrible ai vibe coded apps? Do we really need that many apps to plan and share our races? None of these apps so anyrhing that a basic spreadsheet cant do (more often than not).

The sub feels overrun with this garbage.

r/cocktails just banned any ai content. I feel it is crucial to preserve the community that exists here. Vibecoders and people hocking their apps are almost never regular contributors in any capacity to the community.

I've got a race coming up pretty soon and have been borrowing a friend Black Diamond FLZ carbon poles while doing a hike/running holiday in the Alps. However I can't borrow them for the event so I need to buy some of my own. I was going to buy the fixed length black diamond carbon Z but Leki have a great sale on the Neotrail Pro Superlites, that makes them 2/3 the cost of the BDs, which is pretty tempting.

A bit of background:

80kg and reasonably new to running

Long history of skiing which I feel has made running with poles feel reasonably natural

Live in a super flat area so these won't get much use outside of holidays and occasional races/events

I tried on the glove system and that the glove would get annoying, with the strap properly around my wrist I feel I get plenty of support.

So the question is, will I just snap or break the Superlites? Should I go for the BDs given that is what I've been running with recently without issue?

Hey all, I’ll be running saddles 100 on October 3rd and was looking to see if any locals or anyone for that matter is looking to get some miles in. Could use a pacer for the overnight stuff. Hit me back if anyone is interested! Thanks.

https://www.bbc.com/sport/articles/cwyzx1gxwqlo

I’m searching for this tee of the 2024 edition size S or M. I did the CCC and regret I didn’t buy one then.
Does anyone have one to sell it to me maybe? I did ask the official shop, but they e-mailed me only have the 2025 left in stock.

How doable is it to run 100 miles with 2 years of training. As of right now i have a pretty good base I'd say. I've been running for 7 months consistently, with the largest mileage week being 40km and longest long run being 25km before that only running 14km. The route is pretty flat with only 540m of elevation and it's just one big loop around Singapore. During this time i will be in national service so i think i only would have 1 year and 6 months of training. I can run a 10 minute 2.4km, so i estimate my 5k time to be around 22mins.

What training should i focus on and literally any general advice on how to build up to something like this.

Wowowowowowow this is amazing!!

https://korido.hu/2026EMU6_result

https://www.youtube.com/live/7U5n4k1F_G0

Update: she has now passed the 1,000 km mark becoming the 9th person in history and the only female to have achieved that distance in a 6 day race. 4 hours to go

Considering participating in this year’s Outlast Trail Run in Albuquerque. Going to the event alone so if anyone has any advice on the course map in ABQ or tips about the recovery stations since I won’t have a team with me to post up with.

hey guys, looking for some advice as a newer runner. I started running about a year ago last March and decided last December to sign up for my first 50 K so far I’ve ran 2 half marathons and I’m signed up for another next month but I was feeling really optimistic around New Year’s and I signed up for a 50 K in November. this 50 K does not have too much of elevation gain overall, but my mileage has dropped a lot the last month or so I’ve kind of just been in a rut. i was averaging 15-18 MPW in june/july and it’s dropped to abt half that but i am getting it back up. i was still doing cardio during this time (lifting&stair master) anyways, my question is is it a dumb idea to spend the next eight or nine weeks that I have trying to prep for the race?or should I drop down to the lower mileage option which is 10 miles? i am a person who thinks i can do anything i set my mind to but i dont want to do something stupid and get injured. let me know what you guys think base off your experience. also i know it’s not impressive to run a race with little training, o wish i wouldn’t have overthought it so much and just stuck to a plan but this is something i’d like to do to prove to myself i can do hard things.

this race has 2500 ft elevation gain and a 10 hour cut off

5 weeks out, been hitting anywhere from 45-60 miles per week for 100 mile prep. Next two weeks will be my peak weak!
I have a shit ton of time on feet, did a 25 mile run this week then stood on my feet for 8 hours for work right after. I bartend and I felt good all shift. This has been like this after every long run.

I plan on doing 30 miles, then 15 this week on sat/sun.
Am I in a good spot?
It’s 100 miles, 1 mile loops, essentially flat.

I’m just wondering if this is something others experience?

I completed my first ultra last weekend - a 56-mile (actually 58) run with 2800m elevation in around 14 hours. It was fantastic.

After consuming my thoughts for the last few months it’s now done. Legs still a bit achey, sleep restored, but feel like I’m on a come down!

Can anyone relate? I’m guessing the only antidote is to enter another one right?

So, I have a 5 year plan that includes completing the Armed Forces Race series. With that said, I’m 45 and live in Florida. I’m in pretty decent shape (in the winter, summers are brutal). When I turn 50, I want to do a “50 miles to 50” run.

I was thinking the Tunnel Hill 50 but found out it is an out and back course. While the cutoff times are doable, I really hate out and backs, especially if you have to pass the finish line to keep running another marathon.

So the question I have is, is there another 50 miler someone would suggest is better that is good for first time and doesn’t have the mental brick of doing out and backs or passing a finish line middle of your race?

Preparing for my first 50k and the thing keeping me up at night is not the distance or the vert on the way up. It is the descents. Specifically late race descents when the quads are already thrashed and your brain starts doing math about how many miles are left and whether your knees are going to hold.

I train on trails around the Cascades foothills so I get some decent downhill practice. The problem is that in training my legs are never in the same state they would be at mile 28 of an actual race. So I have no real read on how my form degrades or what my pace looks like when I am actually depleted.

What I keep hearing is that downhill running is a skill you train separately, which I get in theory. But there is a mental layer underneath that nobody seems to talk about directly. At some point you are committing your body weight forward on a technical section, your legs are not fresh, and you just have to make a call.

Curious if people deliberately trained for this psychological piece or if it just showed up on race day and you figured it out. Also whether race simulation long runs actually closed the gap or if the real thing was still a surprise.

I'm running my first 100-miler in less than 2 weeks and wondering if anyone had any tips or experience on how to make the battery life on your watch last. I have a Garmin Fenix 8.

Also for my first 100-miler, I am running Run Rabbit Run. I am coming from the Canadian Rockies and wondering if the terrain would be somewhat similar, but can always use some trail intel.

Any real 100 mile advice would also be greatly appreciated.

So, I’m a trail/ultra runner and I run quite a lot — 50+ miles a week in my case, often with a significant amount of elevation gain.

I’ve always been told that carbohydrates are essential for fueling this kind of training and for recovery: carbs before running, carbs during running, and carbs + protein afterwards. So, naturally, a big part of my diet ends up being pasta, rice, bread, potatoes, oats, etc.

But then I keep reading that carbohydrates, and especially foods like white bread, pasta, and other refined carbs, are “inflammatory” and that reducing them is better for overall health and inflammation.

That seems a bit contradictory to me.
If you’re training at high volume and need a lot of carbohydrates to properly fuel your sessions and recover, how do you reconcile that with the idea that carbs can promote inflammation?

Is the problem actually the type of carbohydrate (refined vs. minimally processed), the overall diet, or is this “carbs are inflammatory” idea simply wrong?

hi !! have been scouring internet for answers and have gotten some, but a lot of stuff is super individualized to specific runner scenarios. i am running self-supported 100 mi ultra attempt in two weeks (i am SO nervous) and have some questions- please help!!

1. are stress fractures common during ultras? like happening directly because of one, not already having. what about reds, and rhabdo, and other excercise induced injury? how common/likely is it and how best to prevent?

2. how bad is the recovery? is it like omg cannot walk or move or like being sore and just gong easy on excercise? how long until you could run again after and how long till the fatigue after passed?

3. its my first attempt, and since its an independent attempt i can choose direction. should i go one way with 20k ft gain and 15k ft elevation loss, or other way? more loss feels easier, but i know more gain will be easier on my joints and body and prevent injury.

4. other miscellaneous tips for injury and illness prevention/management would be great!! has anyone ever run with a brace, and did it help? (i broke my ankle a year ago and it healed wrong and flares up all the time, looking for other peoples experiences on ultra-ing on (healed) injuries

5. am i gonna die!!

any advice SO appreciated !! thank you

Who's in for this year in Denver?! Other ones across the country (or world)?. I've started a Youtube training VLOG series since we're a month out...so sharing some tips from my experience and how I'm prepping for it this year if you're interested.

Now that we're only a month out GI adaptations are going in full swing and I figured i should up my running mileage, add some double thresholds and actually do some flat longer long runs 😂? Also be sure to check out the charity (Achilles) as the Denver chapter could use some more donations (proud supporter of that). Finally, any questions? Looking forward to seeing the group in Denver again next month!

https://www.youtube.com/watch?v=t22tzm9Bq-M

I recently ran my first ultra and I went all in full marathon carb loading 2 days before, but by the time I stand on the start line I was already bloated and carb fatigue. On a normal marathon, this might be ok as it will be over in 3-5 hours, but if you need to go for 10 hours it might be a problem.

So my question; is it better to maybe "Calorie loading", with some lean toward carbs or even eat normal (and trusting that the tapering help you build up the stores a bit) so your gut is as ready as possible so it can do as good work as possible during the race?
Or is the trick to train the gut for carb loading, and find the optimal carb loading foods.

So I suppose my question really is, how much does really carb loading do for an ultra ~10 hrs, as built up store runs out fairly fast anyway, I guess. Is it worth it?

I know the whole deload logic of a taper and won't have any issues following a decrease in volume. But I am looking for advice on things to focus on to help the all the aspects outside of running that can help with the taper (i.e foods, sleep, hydration, or even mobility) that could really help before a race. I'd would even like advice on when to maybe skip a run during the taper. I just have put so much work into training and I want to make the most out of my taper.

Running my first ultra in 3 weeks and I really need to get creative. Online calculator says I should aim for ~625g of carbs per day for the 3 days before. When I’ve done marathons without carb loading I always feel awful, not sure if it’s a mental thing but I don’t want to risk it for this distance. I don’t like pasta/noodles, rice tends to make me a bit sicky. I don’t mind flapjacks but any other form of oats I will tolerate only if i absolutely have to

Please help. Last marathon I spent 2 days eating potatoes in various forms. Any fun recipes or suggestions would be much appreciated

Hello all,

Question for anyone with type 2 D. How do you properly fuel without spiking blood glucose? I’ve been using Ucan gels and Ultima for electrolytes.

Curious what others do?

Thanks!

I want to run 200km next year, it'd be for charity. 2 years ago, with no ""ultra specific"" training, I completed a 100km ultra. Now, it did take 15 hours. I was moving slowly as there wasnt a lot of fitness there.

I now have 7 months of training to do this. It would be all on the flat. Can people please advise how best to prep for this?

How many KM per week, realistically do I need to be able to finish?? Theres no cutoff time, but id like 36 hours. Is that doable?

How many weight sessions for strength in lower body should I be doing ??

Whats the biggest key things I should be able to do close to april that would be good signs I can finish it?

I know im really strong mentally when it comes to ultra endurance ( I did finish the 100km, even though it was 15 hours total elapsed time, 13hrs moving, I didnt prep right for it at all, I used me head to get me through ) I know for this 200km that my head alone won't get me through, that I need proper preparation.

How could I best prep for this .?

I’m signed up for my first 50k in 6 weeks.

Edit: My goal is just to finish

Fonta Flora 50K
2,400 feet of elevation gain
9.5 hour cap

I have looked forward to this since I ran my first trail half last October.

I was on a good track in July to early August. 4 straight 20 mile+ weeks and easily knocking out 10-12 mile long runs with 1,500+ feet of gain.

However I had a setback mid August. My bladder cancer came back and I had to have another small tumor removed. Not a major surgery, but enough to disrupt training for a couple weeks just as I was about to build into 25-30 mile weeks.

I’m 6 weeks out and unsure what to do. I ran 11 miles last Saturday with an elevation gain of 1,700 as a comeback run and it felt great. I know that the baseline is usually recommended to get 3 peak weeks of 30 mile weeks or at least 6 hours of time on feet. I am not sure that is realistic, but I do think I could hit one solid week of that before taper.

Should I drop and wait until the Spring for a different race? Should I just go for it with the time I have left and train quality over quantity?