Plan Rest Days
Because ultra-distance runners commonly feel overwhelmed, they tend to fill every possible minute with exercise. However, rest days are essential to reduce the risk of injury and provide the muscles with time to refuel.Drink Enough Fluids
Learn your sweat rate by weighing yourself naked before and after an hour of race-pace exercise with no fluid intake. One pound lost equals 16 ounces of sweat. You can then target the right amount to drink per hour so you don't get into a hole.On a daily basis, monitor your urine. Void light-colored urine every 2 to 4 hours. Morning urine that's dark and smelly signals dehydration.
More: Dehydration's Ugly Downward Spiral and How to Avoid It
Be Flexible
Although you will have a well-planned fueling program that ensures adequate calorie and fluid intake, you also need to be flexible. Tastes change during extended exercise. Your initial approach to consume healthy foods may deteriorate into gummy bears and cola. Worry more about survival than good nutrition during events. Any fuel is better than none, and sugar can help delay fatigue.More: Additional Ways to Fuel and Ultrarun
Perfect your nutrition to boost your performance. Sign up for a race near you.
