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Can Self-Compassion Make You a Better Athlete?

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Athletes can be hard on themselves. Have you ever finished a race or training session with words of self-criticism flowing through your inner dialogue? If so, you’re not alone. The culture of sport often revolves around the assumption that harsh criticism is necessary to motivate athletes in the face of poor performance.  A growing body of research in psychology, … [Read more...] about Can Self-Compassion Make You a Better Athlete?

How Much Caffeine is Safe to Ingest During an Ultramarathon?

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When developing your fueling and hydration plan for an ultramarathon, you also need to take into account how much caffeine you’re ingesting — and in what stages of the race. Many energy gels, chews, and bars come with added caffeine, which makes it easy to over consume caffeine unless you’re strategically using those sports nutrition products with an eye on your individual … [Read more...] about How Much Caffeine is Safe to Ingest During an Ultramarathon?

How Much Should I Be Eating and Drinking During an Ultramarathon?

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Ultramarathons have sometimes been called an eating contest while running, given the need for consistent fueling throughout the events. Ultrarunners competing in a 24-hour trail ultramarathon (covering from 75-130 miles) have been documented to expend up to 18,000 calories over those 24 hours (Costa et al. 2014). Avoiding a caloric deficit is impractical, but avoiding an … [Read more...] about How Much Should I Be Eating and Drinking During an Ultramarathon?

Do Ultrarunners Benefit from Fasted or Glycogen-Depletion Runs?

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Ultrarunners sometimes use a training strategy that involves running in a fasted or glycogen-depleted state. The premise behind this strategy is that withholding carbohydrates before and/or during prolonged training sessions will result in beneficial metabolic adaptations that help the body better metabolize fat and spare glycogen (stored carbohydrate) during aerobic exercise, … [Read more...] about Do Ultrarunners Benefit from Fasted or Glycogen-Depletion Runs?