About Wholistic Running

Owner of Wholistic Running in Bozeman, MT. Certified Chi Running and Chi Walking instructor teaching throughout Montana, Wyoming and Idaho.

Superfoods for runners and athletes

Posted on March 8, 2013 by Wholistic Running

Eating a whole foods, plant-based diet is essential for overall health and well-being. The addition of specific superfoods can give you added benefits and help you perform optimally. Keep reading to see what foods elite ultramarathon runner Damian Stoy adds to his diet for optimal health, enhanced recovery and peak performance.

Super greens: Barley Grass, spirulina and chlorella are alkalizing, full of nutrients and full of powerful anti-oxidants such as Superoxide dismutase (SOD).
Enzymes and probiotics: Essential for healthy digestion and helpful for quick recovery.
Flax and chia seeds: Full of omega-3s which are natural anti-inflammatories.
Powerful herbs: Turmeric, ginkgo biloba, aloe, grape seed extract and ginger are natural anti-inflammatories and speed up the healing process.
Super fruits: Goji berries, mangosteen, and acai enhance overall health and performance.

Macro Greens and Miracle Reds are the perfect source for these super foods. Damian uses Macro Greens and Miracle Reds daily and always adds them to his post-run meal or smoothie. He also enjoys the MacroLife superfood bars which he eats before, during and after runs.

Damian’s superfood smoothie for optimal performance and recovery:

1 cup coconut milk

1 banana

1 scoop Macro Greens

1 T. chia seeds

1/2 cup blueberries or scoop of Miracle Reds

Shoes and running technique

Posted on February 8, 2013 by Wholistic Running

Some shoes are better at promoting an efficient running technique thus reducing impact and injuries. When it comes to running easier and injury-free, we here at Wholistic Running believe learning proper running form is essential and the correct shoes can help promote efficient technique. A 2012 university study confirms that runners who learned the Chi Running technique while wearing any shoe had greater reduced impact compared to other runners who wore conventional or minimalist shoes and did not use the Chi Running technique.

To help you get started, here are some tips for choosing shoes that promote a healthier way of moving. Most shoes have an elevated heel which promotes a heel strike (think high impact). We highly recommend shoes with ‘zero-drop’. A zero-drop shoe encourages a full foot landing. A full foot landing has been proven to reduce impact in several studies (2010, 2011). Zero-drop shoes also promote correct posture and alignment as well as engagement of the core when we stand, walk and run.

Altra shoes are zero-drop and have another benefit, a wide toe box:

foot-shaped

Minimalist shoes help promote a ‘light’ running technique. The less cushion a shoe has, the lighter you will run reducing impact and making running easier. Read more about how minimalist shoes can benefit you HERE.

Remember, to most effectively reduce and recover from injuries as well as run easier, learning efficient running technique is essential and shoes such as Altra’s can promote proper technique. Damian teaches Chi Running because it is the easiest and most effective way to learn how to run efficiently. His trusted approach and expertise has results for runners of all abilities. When you take a Chi Running class with Damian, he can recommend the specific shoe that will benefit you the most.

Wholistic Running fans get 10% OFF Altra shoes here:

Chi Running and Yoga

Posted on January 10, 2013 by Wholistic Running

Chi Running and yoga are perfect complements to each other. Both strengthen body and mind and create balance with basic exercises and relaxation techniques. By bringing attention to correct postural alignment and body awareness, they also reduce injuries and help you move with more ease and greater joy.

Chi Running and yoga help calm and strengthen the mind bringing greater awareness to the body, which will translate off the mat and onto the trail or road. When the mind is calm and you are in the present moment, a meditative state occurs. This increases joy, clarity and purpose. When muscles are released and the core engaged, you will perform better and longer. Learning how to let go, culminate peace and move effortlessly will allow you to live an active lifestyle with greater happiness and optimal health.

Wholistic Running is pleased to announce we have partnered with Molte Yoga Retreats to offer workshops and retreats combining Chi Running, yoga and delicious food all in the beauty of Big Sky country. What could be better? Yoga and Chi Running, weaving our favorite activities together into a moving meditation in a truly magical place.

Molte Yoga Retreats combine running with quieting and empowering time on the yoga mat, connecting the power and grace in nature to that within you. Join us for a high mountain retreat in scenic southwest Montana and discover the natural bounty of the mountain environment and make space for your spirit to soar. Learn how running, yoga and wholesome food can help you run injury-free, faster, farther and with more peace, clarity and joy all in the beauty of the Greater Yellowstone ecosystem.

— Damian Stoy is founder of Wholistic Running, certified Chi Running instructor, elite runner, renowned coach and yogi

Read about many more benefits of yoga for runners in a previous POST.

Must Read Books for Runners

Posted on December 7, 2012 by Wholistic Running

Scott Jurek is one of the world’s greatest athletes. He is 7-time winner of the Western States 100 and the U.S. record holder for the 24-hour run (165 miles). He is also vegan and explains why eating whole foods is most beneficial! ’Eat & Run’ will inspire and educate everyone. Scott includes recipes and tips to help get you started on your path to greater health through running and eating.

Marshall Ulrich ran 60 miles a day for 52 straight days in a record setting run across America at the age of 57. I was fortunate enough to coach with him this Summer! ’Running on Empty’ is the story of his 3,063 mile run that will make you laugh, cry and want to start your own adventure. Marshall has also won Badwater four times, is the only person to ever do a Badwater Quad and has climbed the highest summits on all 7 continents. .

Brendan Brazier, a professional Ironman triathlete, wrote ‘Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life’. As an elite athlete, Brendan tried every diet out there. He found eating a whole foods, vegan diet made him feel the best and perform optimally. ’Thrive’ is full of recipes, tips and reasons why eating a whole foods, vegan diet is the way to go for athletes and non-athletes.

Danny Dreyer, founder of Chi Running, transformed the running world with his revolutionary technique and book. Thousands of runners around the world are running with fewer injuries, more efficiency and greater joy. The book is full of lessons and exercises to understanding the fundamentals of the Chi Running technique. The book is how I first learned the technique and has truly changed my life.

‘Born to Run’ changed the way we look at running. Humans are truly born to run, if we do it correctly. Christoper McDougall’s book includes incredible characters, amazing athletic achievements, cutting-edge science, and, most of all, inspiration. These amazing stories will motivate you to run simplier and with a deeper connection to your self and nature.

Run easier, not harder

Posted on November 25, 2012 by Wholistic Running

I’m here to share with you an approach to running that is very effective, enjoyable and has long term benefits. The concept is to view running differently than you probably currently do. I am suggesting you set a goal for running to be easier, not harder. Do you view running as a workout or mundane, exhausting activity? Keep reading because I want you to enjoy running as a life changing, effortless, soul satisfying journey.

You may be saying, “But I don’t want running to be difficult, it just is.” I am here to say it doesn’t have to be that way!

Why do you run? Maybe it is to stay in shape, lose weight or get a workout. Do you have specific running goals? To get faster, run a specific race or run farther. Well, I’m sure you have been told and believe that in order to reach these goals and have specific results you need to run more, burn more calories, run faster, work harder and sweat more. To be a better, faster runner you need to train more, train faster. Well, this approach isn’t very effective, leads to burn out and it sure doesn’t sound fun.

There is an alternative approach that is more effective, fun and will have long term results. Running can be effortless, fluid and enjoyable.

This is what I recommend. Decide to transform running into an enjoyable experience, even a moving meditation, by changing a couple of simple things. Choose a different purpose for why you run. Maybe to enjoy the beauty of the outdoors. Or because you love the feeling of movement. The feeling of setting a goal and accomplishing it. Maybe you can run for a good cause, a specific goal or higher purpose. Or maybe just because you truly love to run. I also suggest focusing on your technique, breath and the feeling of how you move. This can really transform running into a moving meditation and into a practice. Instead of running being a mundane workout, it becomes a lifelong journey full of lessons, incredible benefits and pure enjoyment.

I also suggest giving up the watch, the GPS and heart rate monitors. Skip the treadmill, the workouts and instead, head into the hills, mountains, woods and abundant beauty of Earth to play.

Instead of work, transform running into play by changing your mindset. Many successful elite runners approach running this way. Sure, they run very intensely. But it is approached as a playful, challenging and rewarding gift. Not painful work that has to get done which results in burn out and boredom. Learn to love running by changing why and how you run.

Finally, I recommend finding out more about Chi Running. Chi Running teaches you to run more efficiently so it is physically easier. It also transforms running into an enjoyable meditation and not a painful workout. You can learn to run more relaxed and effortlessly. Chi Running is easy to learn and the results are very rewarding and long lasting.

Sub-2:30 marathoner Dr. Mark Cucuzzella runs easier, not harder. Check out Natural Running Center

For more info about running with purpose, please check out Dreamchasers.

Bridger Ridge Barefoot Run

Posted on October 16, 2012 by Wholistic Running

Running the Bridger Ridge barefoot has been a goal of mine for a few years. This 20 mile run traverses the Bridger Mountains in Bozeman, Montana and is considered “possibly the most rugged and most technical 20 mile trail race in existence”. To do the run unsupported and barefoot would be a challenge to say the least.

Why I would want to do this is a question I’ve been asked many times. There is no easy answer but a few things come to mind. 1. No one has done it before 2. It would be harder than anything I’ve done before including several 100 mile runs 3. People have said it is impossible 4. I had to find out if I could do it.

I pushed back the start date for my attempt of The Ridge because of my decision to run two races this Fall. The first was the Wasatch 100 in early September and the Yellowstone-Teton 50 which I completed a week before my barefoot Ridge Run attempt. This later start meant colder conditions and more snow and mud than ideal.

With the help of friends, I reached the trailhead around 11 am. I decided on a mid-morning start to allow the air, soil and rocks to “warm up”. Temperatures at the start were in the 40′s and it was windy and mostly cloudy. I hesitantly took off my shoes and began my ascent up Sacajawea Peak at a decent clip. This almost 2,000 ft. climb had a mixture of thin snow and cold rocks. I kept going back and forth whether it was easier and more comfortable to run barefoot in the snow or on the rocks. I’m still conflicted on that one. The ascent up Sacajawea proved to be tricky. Over half way up was a dangerously steep slope with considerable snow and ice. I had to kick ‘boot’ steps into the snow for traction…barefoot. I was constantly slipping down slope but determined to keep moving up. I passed about 10 people on the ascent and a few of them had comments such as “maybe barefoot is easier” or “that looks easier” and “wow, he’s flying”. Maybe I made it look easy and I was flying but it…kinda sucked. I reached the summit probably 15 minutes slower than when I’ve ‘raced’ The Ridge. Shit, I was cold. The amazing views on top of Sacajawea kept me determined to keep moving. My feet were a strange combination of incredibly cold, sore, sensitive and numb. Pretty typical for a barefoot run but I still had 17 miles to go on very rocky terrain. Going down Sacajawea was a challenge because of its sharp, loose rocks. This wasn’t much of a problem for me because I was prepared for this (unlike the snow and cold mud). I’ve been running barefoot for the past 8 years or so. I’ve had several runs over 30 miles barefoot, mostly in the desert Southwest. I’ve also run 10+ miles barefoot in the Bridgers before but never this far or on top of The Ridge for so long.

I knew the run down to Ross Pass would be one of the ‘easier’ parts of the day. I wanted to make up time here so I cruised this section as fast as I could barefoot. This equates to probably 5 mph versus in shoes I’d be running it at about 9 mph. My feet were holding up very well and I was pretty confident about the day. The only thing I was nervous about was the snow and mud as I made my way towards Saddle and Bridger Peaks. I continued my barefoot run on The Ridge moving very slowly. Some parts I was averaging about 2 mph. To call this a run may sound comical but I was truly running much of the traverse albeit very slow. Also, much of the run was climbing and tip-toeing over sharp rocks at less than 1 mph. It was a very painful, slow going forward progress. I was grateful to have my experience as an ultramarathon runner knowing all I had to do was put one step in front of the other and eventually I would finish my goal.I continued to make my way south towards the M. Running The Ridge barefoot was proving to be possible, painful and enjoyable. The benefits of running barefoot are hard to describe but it forces you to slow down and really appreciate the beauty this world has to offer. You have to be in the present moment and your mind cannot wander. It turns running into a moving meditation which is a truly sublime and wonderful experience. The challenge for today was complete concentrating, determination and focus for 8 hours. I continued my traverse of The Ridge staying around 8500 ft with many ups and downs both literally and figuratively. I continued to ask myself why I was doing this. But my experience as a runner and yogi motivated me to keep moving. At the time, I didn’t know why I was doing this but eventually I would find that answer. Running barefoot not only increases my connection and love for Nature but also teaches me about my greater Self and about life and its wonderful mysteries.

I continued to experience longer and longer stretches of mud and snow. I was beginning to doubt if running The Ridge barefoot today was possible and if it was smart. My feet and toes were beginning to get frost bite and I just didn’t know if this goal was worth long term injury. About 11 miles into my barefoot attempt, I decided to put on shoes. It actually wasn’t a difficult choice, I had to or risk long term damage to my feet. Just the thought of that now makes me shudder. How important our feet are. Sure, for 11 miles my feet were incredibly cold, sensitive and the rocks were unimaginably painful. But frost bite is not something I like to mess around with. I put on my shoes and continued on my way with not a single regret.

The rest of run was just as spectacular as the rest, just a little faster. Going from barefoot to wearing shoes made me feel like I was wearing balloons on my feet they were so soft and cushiony. I spent the last 9 miles enjoying the beautiful Fall day and grateful I get to do what I love to do. How glorious it is to be moving in the mountains, in the wilderness.

I reached the finish over 7 hours after I began. Compare this to when I raced The Ridge in 2011 at 3:40 and to my 50 miler the week before which took me 7:11. Running barefoot in the mountains is very slow. It is also incredibly rewarding.

Something I realized today is that running The Ridge barefoot is possible and will happen. I will attempt it again with better conditions, probably the Summer of 2013. I expect it to take me 10-12 hours to complete, at least. For now, I found the answer to some of my questions even if they aren’t the answers I wanted: no one has completely run The Ridge barefoot including me, it was harder than my previous 100 mile races and it is possible, just not by me today. I now know it is possible, anything is possible. Everest and the Grand Teton were attempted dozens of times before successfully summiting them. Is running The Ridge barefoot comparable? No, but it’s the concept. Just like anything else in life. If at first you don’t succeed, try, try again.

You can see the rest of my pictures here

Race preparation

Posted on September 18, 2012 by Wholistic Running

Here are some quick tips to help you have your best, most enjoyable race day experience.

Pre-Race

Hydrate well. Be sure to drink enough so that your urine is clear the entire week before the race.
Eat well. Forget carbo-loading! Don’t change your diet too much. Eat healthy whole foods and keep it simple. Humans have enough fat stored on us to run much farther than a marathon. Check out my other blogs about specific performance enhancing foods.
Do not eat too much the morning of the race! Before 50 and 100 milers, I eat a banana for breakfast and drink a coconut water and that’s it.
Rest: The less you do the week before a race, the better! Run very little and easy!

Race

Try to drink 8-20 oz./hour of water during a marathon depending on how hot it is.
For races half-marathons and shorter, I suggest not consuming any food or water. You should be sufficiently prepared before the race and not playing catch up.
For marathons and longer, consume 140-200 calories/hour of easy to digest foods during the race. Look for gels, drinks and carbohydrate dense foods. This reduces the chance of ‘bonking’ at mile 20. Minimize hard to digest foods!
Consume electrolytes during the race from quality sources. Hammer Nutrition’s Endurolytes and Saltstick are two great options to use during the race. I also pre-load a few days before the race by taking 3-5 a day.
Go slower than you think, especially at the start. Use the first few miles to warm up. A consistent pace is more enjoyable and usually faster than going out too quickly.
Focus on relaxing both mentally and physically. Practice your running technique and use positive affirmations and mantras such as “I am strong, I am light” to take your mind off of any discomfort or fatigue.

Post Race

Within 30 minutes of any run, consume 8-16 oz. of water and 200-300 calories of a high-quality recovery drink such as Recoverite or Shakeology.
A natural anti-inflammatory such as Tissue Rejuvenator will help reduce soreness and help you recover quicker.

Special Considerations

A common question I have been getting lately is how to have your best race if you feel under trained. The most effective way is to breathe easier and slower by focusing on relaxation and running with an efficient technique. Chi Running addresses both of these! An efficient running technique will allow you to breath easier. Allow yourself to be ‘pulled by gravity’ by leaning from the ankles (not the waist) to reduce effort. Watch this video to learn how. Be ok with going slower than you are used to. Focus on having fun and forget about your time. Chat with other runners, enjoy the scenery and stay in the present moment.

Use positive affirmations, mantras and breath work to reduce energy usage. I suggest you don’t try to control or judge your breath. Instead, watch it and allow yourself to breath easily and deeply.

Finally, after the race, be sure to eat foods high in anti-oxidants and cleansing foods to help reduce fatigue and soreness. Fruit, veggies, wheatgrass, Tissue Rejuvenator and Chia seeds can help reduce inflammation and help your body heal quickly.

Most importantly, listen to your body. Practice accepting the conditions, where you are at and enjoying the present moment. By going slow and having fun, you may be surprised at how well you do!

–Daman Stoy, elite ultra marathon runner, founder of Wholistic Running and Certified Chi Running instructor

Why I’m so passionate about Chi Running

Posted on May 1, 2012 by Wholistic Running

Chi Running has greatly enhanced my running and has helped countless other runners around the world. Being free of injuries, running with more joy, using less effort and performing better are just some of the many benefits of Chi Running.

Let me share my story how Chi Running has helped me overcome chronic running injuries and stay injury-free for the past 8 years even as an accomplished ultra marathon runner (see my race results). I absolutely love running and I have Chi Running to thank for this!

In the past I have suffered from many chronic running injuries including runners knee, shin splints and IT band issues. The worst of it began 10 years ago when I developed severe patellar tendonitis in both of my knees from running. I was in pain 24 hours a day and many days I could barely walk, laying in bed much of the time. This lasted for over two years! I saw some of the best physical therapists, doctors and alternative therapists in New England. Nothing helped.

I was even told by several doctors and physical therapists that I would never be able to run again.

Since finding Chi Running, I’ve run over twenty mountainous 50 mile races, a few 100 milers and all of this staying injury-free for the past 8 years. How? Chi Running!

I found out about Chi Running and immediately devoured the book in one sitting. I quickly set out to try this technique which sounded too good to be true. Skeptical, I went for my fourth run in 2.5 years because of being injured. Those few previous runs were only 15 minutes and left me in excruciating pain and hobbling for days. But this run was different. I was focusing on my technique so intensely that when I got home, I realized I ran for over 45 minutes. And I wasn’t in excruciating pain. In fact, I had very little pain.

I started ‘Chi Running’ 3-4 days a week focusing on my running technique and I slowly healed. Yoga helped speed up the healing process and Chi Running allowed me to run with less impact. Now 8 years later, I teach the technique which helped me rediscover my passion for running and has allowed me to stay injury free since my days of chronic injuries and being told that running causes injuries and to “never run again”.

I’m also passionate about Chi Running because of how it greatly benefits performance. I’m an accomplished ultrarunner because of the Chi Running technique and mental focuses. Some runners tell me that the only way to run faster is to train harder. They also say you have to train faster, go to the track and do complex workouts and that is the only way to get better. What if this wasn’t true? For me, it’s all about running smarter not harder. I run 3-4 days a week (about 40 miles) with no ‘speed work’ but can still run far and fast because I have a very efficient technique. To run faster, I relax more. Every other sport focuses on technique, why would running be any different?

Some say I’m just naturally gifted. Well, if being a runner with chronic injuries is naturally gifted, then there are many naturally gifted runners. Also, in my opinion, most humans are in fact naturally gifted runners, for we are born to run. We ‘forget’ how to run correctly. Fortunately we can relearn how to run the way we were designed with Chi Running. I’m also told “if it ain’t broke, don’t fix it”. Well, all I can say to that is over 70% of all runners are injured every year.

I’ve been injury free for over 8 years, overcoming many chronic injuries with the help of Chi Running.

Finally, I owe much of my joy, love and passion for running to Chi Running. Because of Chi Running, I get a ‘runners high’ just about every run I go on. Running is a moving meditation that benefits my whole life and I am a deeply happy and successful person because of this. I hope you get to experience the benefits of Chi Running as well. Please practice with no expectations, a curious mind and an open heart. It takes lots of practice, patience and determination but the benefits are well worth it!

Community, support, faith and losing my Self

Posted on April 1, 2012 by Wholistic Running

My passion and love for running and community continues to grow! I really enjoy racing for it encourages my Self-Realization. For me, races aren’t about competition, time or winning. They are about meeting new friends and deepening existing friendships, pushing my limits, breaking my boundaries, being inspired by others and doing what I love to do. Racing is an exploration of my Self and this place we call home, Earth. I am so grateful to the wonderful family of running friends I have and being able to run.

I recently ran Bozeman’s Run to the Pub Half-Marathon and didn’t have any goals other than to have push my boundaries and have fun. And did I ever! I had such a great time chatting with other runners, checking out goofy costumes, cheering runners on and enjoying a beautiful day!

I do have to admit, I was surprised at how fast I ran and how effortless it was. The past five months I have run an average of 2-3 days a week. By far, most of it at a 8-12 minute/mile pace with 1 day of speedwork in 5 months. But somehow during the race, I ran over 13 miles at almost sub-6 minute pace finishing at 1:19:54. I keep asking, ”how is that possible?”. I believe it is a result of my very efficient technique, relaxed mental state and overall health from eating well and practicing yoga. Chi Running continues to amaze me!

Six days later I ran the Buffalo Run 50K on Antelope Island. This gorgeous island is on the Great Salt Lake and has unique geology, plants and bison on it. Not to mention being surrounded by water and magnificent, towering mountains all around. My goals for this race were to have fun and again, push my limits. I went into the race feeling ill prepared and under trained. Running 20-35 miles a week for 5 months is not great preparation for a 50K. But I relied on my efficient technique, mental strength and health to guide me along.

The few days prior to the race, I was having stomach issues. I wasn’t able to eat much or as well as I would have liked. The morning of the race wasn’t much better. I didn’t eat much breakfast but hoped I could rely on Chi to sustain me during the race. As we began to race, I had the privilege to run with many close friends. Some from Bozeman, some from Wyoming and Utah and others from surrounding states. We goofed around and I said awkward comments and bad jokes. I loved it! Running with friends is very special to me and we laughed and enjoyed the magic of another day on this beautiful planet. I ran the first lap (about 16 miles) completely with two good friends. We were feeling really strong that first lap. About a mile into the second lap I started to pick up the pace relying on Chi, efficiency, gravity and relaxation. I focused on less effort to go faster. A strange concept for many but it really works. Relaxation equates to speed. After a mile, I took a wrong turn to hear a friend yell “wrong way” and was teased for my mistake. My excuse: “I was in the zone!”

I continued to push my limits and relax even more. I found this deep place of peace and freedom. After the second aid station, I proceeded to get lost once again but this time for real. I took a wrong turn and ran up a ridge to find myself looking hundreds of feet down to the correct trail below. I stopped to assess the situation, breath and prepare for the adrenaline and joy of bombing down the mountain. I finally got back on track, losing about 5 or 8 minutes in the meantime. I passed a few runners for a second time, each of them asking “what happened?”. My response, “I was in the zone!”. My poor excuse for not paying attention.

I continued to push the pace, running as fast as I could while relaxing. I’m amazed at how effective this can be. I began to have pretty severe stomach and digestion issues. After mile 20, I wasn’t able to consume any calories or liquids. This can have devastating consequences, especially considering the heat of the day. 75 and sunny, which for a Montanan in March feels like an oven. I was able to sneak a couple Hammer Gels and luckily Endurolytes saved the day which prevented me from cramping.

I ended up finishing with a smile on my face and the lack of ability to walk straight because of severe low blood sugar and dehydration. I asked the EMT’s to keep an eye on me so I didn’t pass out or get lost once again. A little Mountain Dew fixed everything within minutes. Totally gross but I was so out of it that it tasted like heaven in my mouth.

My second lap split was about exactly the same as my first lap, I actually sped up the second half since I got lost. I was very happy about this and how well I ran. I finished in 4 hours and 21 minutes for 4th place. Not bad for a Montanan in March with very little training. Chi Running continues to amaze me!

So really, what do I love about racing? It’s the community, support and love that abounds at races. Especially at ultramarathons. Egos are checked at the door and we are grateful for doing what we love. I suggest volunteering at or running an ultramarathon and I guarantee you will be inspired. Over and over again actually! I’ve run quite a few and continue to be amazed and inspired by the stories of others and seeing others overcome personal struggles, pain and mental boundaries. I look forward to my next race, whatever it may be.

Reduce fatigue, race faster and perform better

Posted on March 12, 2012 by Wholistic Running

Damian Stoy is an elite ultra marathon runner, certified Chi Running instructor and well-respected coach.

You may believe that you need to train harder and very often to perform well. I disagree. I train infrequently and perform well (see my race results) because I believe in quality over quantity and I use these tips I am sharing with you now. Specific foods, supplements and an efficient running technique can greatly reduce fatigue, improve your performance and make for a more enjoyable running experience. So what causes fatigue when you run?

Energy inefficiency: The most effective way to have a less fatigue when you run is to reduce energy expenditure. If we can run more efficiently, we can run faster and farther with less effort and more joy. Running can literally be easier. An efficient running technique reduces energy expenditure and increases performance. Chi Running is the simplest and most effective running technique to learn. Damian teaches the Chi Running technique and has fantastic results for runners of all levels.

Oxygen debt: Muscles require maximum oxygen to function optimally. How do we increase our oxygen capacity? One way is by consuming adequate iron and chlorophyll. Iron, a component of hemoglobin, is what transports oxygen throughout the body.

Foods to consume daily for optimal iron levels in the blood:

Spirulina, blackstrap molasses, dark leafy greens, cherries
‘Blood Builder’ by Mega Foods and Floradix ‘Iron and Herbs’
Chlorophyll is very similar in molecular structure to hemoglobin. Some believe chlorophyll acts in the body the same way and thus increases oxygenation of the body. Look for dark green foods. MacroLife Naturals has a variety of fantastic products I highly recommend!

Metabolic waste buildup: Waste products build up in the muscles causing fatigue (i.e. lactic acid). We can improve the body’s capacity to eliminate wastes by improving the detox processes of the body. We do this with overall body health, specifically liver, kidney, and digestive system efficiency. Having a healthy body pH is crucial for overall health but also to handle the excessive waste products accumulated during running. An alkaline body will feel much less fatigued during a race than an acidic body.

Alkalizing foods: Fruits and vegetables, wheatgrass, lemons, apple cider vinegar
Acidifying foods: Meat, excess protein, dairy, sugar, alcohol, coffee
Detoxing foods heal the liver, kidneys and digestive system: Lemons, milk thistle, and wheatgrass

Impact and stress on muscles: Impact causes injury and fatigue during races. Reducing impact is crucial for increased performance especially for longer distances but is helpful for all races. The best way to minimize impact is an efficient, low impact running technique. I believe Chi Running is the most effective running technique for reducing impact and increasing performance. Minimalist shoes also help promote a ‘light’ running technique.

Inflammation: Excessive inflammation also causes fatigue. We can reduce inflammation by going into a race with a ‘healthy’ inflammation response. Consuming omega-3’s and other natural anti-inflammatories daily helps decrease inflammation during races. I recommend flax oil, Zyflamend and Tissue Rejuvenator daily. High daily antioxidant levels as well as during a race reduces muscle damage and fatigue. Incorporate goji berries, wheatgrass, fresh juices and lots of fruits and veggies for high levels of natural antioxidants.

Inadequate glycogen: Optimally, we have roughly 2500 calories of stored glycogen in our body if trained well. However, if not trained well, we have less stored glycogen. This, as well as improper training, poor technique and insufficient fueling during a race is why people ‘bonk’ at mile 22 in a marathon. You can estimate that you burn about 100 calories/mile. Having optimal levels of glycogen in the body is crucial for reducing fatigue. Muscles store the majority glycogen with some elsewhere including the liver. Recovery, specifically, getting carbs into your system right after training runs is how we literally train the body to store more glycogen. Your muscles act like sponges after a run, this is when to pump them full of glycogen and train them to store more. This is why it is so important to eat right after a run including high carbohydrates, maybe some protein and little or no fat. Eating a larger meal later that is higher in protein and quality fats will speed recovery.

‘Teaching’ the body to burn fat as a primary fuel source instead of glycogen is incredibly valuable for increasing performance. Long runs over two hours teach the body to use fat more efficiently thus reducing chances of bonking and fatigue.

Pre-Race: I rest 7-21 days before a race, depending on the specific race. You can rarely rest too much. But you can run too much before a race. As I taper for a race I also modify my diet. I reduce protein 3-5 days before a race and focus on alkalizing the body. I also incorporate nutrient dense foods and don’t eat any diary, eggs, simple sugars or wheat. I don’t want any excess mucus in body, especially the lungs where breathing is then compromised. I also may incorporate extra supplements such as flax oil, Zyflamend, maca, ginseng, wheatgrass, spirulina and iron rich foods. I make sure to have sufficient electrolytes in my body by consuming Endurolytes and Sport Legs for a few days before a race.

Race: During 50 and 100 mile races, I’ll take consume alkalizing foods such as wheatgrass, foods high in iron and Zyflamend or Tissue Rejuvenator. The morning of the race, I eat very little. People are surprised to hear I eat a banana or two and that’s it before a 50 mile race. I don’t want my digestive system taxed during the race. If prepared properly, my body should have plenty of stored glycogen already. Please be advised, I am pushing myself harder than the average runner and therefore am very picky. Also, do not try any new food right before a race of course.

Feel free to ask me any questions you may have about how to perform better and have your best run ever.

Wholistic Running

Run Injury-Free with More Ease and Greater Joy

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