Author: Wholistic Running

Are you running the Bridger Ridge Run? Here are some race day tips to help you have your best race possible.

1. To prevent stomach issues and increase performance, don’t eat too much for breakfast or the night before. Before races, I usually eat about 2 bananas or about 400 calories of Hammer Perpetuem for breakfast. I eat dinner the night before by 5pm and it’s usually a fruit and greens smoothie which is easy to digest.

2. During the race, focus on efficient technique. For uphills, I focus on high cadence and not pushing off which both greatly save energy. Allow yourself to fall into the uphill, there is no need to push off which wastes a lot of energy. For downhills, I focus on engaging my lower abs and high cadence which minimizes impact and reduces fatigue. The downhills are where you can conserve energy and make up the most time. Efficient technique will also help with the rocks and technical terrain by helping with balance and reducing fatigue.

3. Start slow and walk the steep uphills. You can most likely speed walk the uphills faster than running and save a lot of energy. Folks are surprised to hear that I speed walk most of the uphills. I ran the 2011 BRR in 3:40 and probably walked 40 minutes of the uphills.

4. During the race, shoot for about 120-200 calories per hour of easily digestible, high carbohydrate foods such as Hammer Gels, Heed or bananas. Depending on the weather, drink about 12-20 oz of water per hour. Also, a couple of Endurolytes an hour will help prevent cramping and fatigue. Get Perpetuem, Endurolytes, gels, Heed and other Hammer products 15% off HERE.

5. Go out and have fun! Enjoy the scenery and beauty of running in the mountains. Meet new friends and focus on relaxing and having fun. Not only will the race be more enjoyable, but you’ll probably perform better.

I hope these tips help you have a fantastic race! Share this blog with friends running the race and look for my Ridge Run recovery tips later this week.

The 2014 Bighorn Mountain Wild and Scenic 50 miler is a spectacular, challenging and remote race in the Bighorn mountains of Wyoming. 2014 was the 5th time I’d run the race and experience greatly helped. Even though I won in 2012 as well, this year was much more challenging for me mentally. In 2012, all I had to do was push through the physical pain to run fast. In 2014, I struggled right from the start and had constant doubts of finishing let alone doing well.

Maybe I was just having an ‘off’ day or maybe it was all the mud and standing water we had
to run through from the start. I just wasn’t flowing like I usually do. The long, grueling climb out of Footbridge (mile 18) actually helped by placing a huge physical demand on my body and distracted my mind from doubt and fear. I focused on my efficient technique which greatly helped.  I also kept repeating different mantras including “I am light, I am strong” and “I feel no pain” which helped keep my mind from wandering back towards thoughts of quitting.

Around mile 38 I caught up to Adam St. Pierre and ran with him for a few miles which was a huge boost for me. We chatted for a bit and encouraged each other to finish strong. Then, around mile 40 which began a steep 7 mile descent, something just clicked and I took off.  I bombed down and never looked back. I absolutely flew downhill with joy and freedom.  I knew from previously running the race that this was a huge risk and I may pay the price on the last 6 miles of road to the finish. To my surprise, I hit the road and continued to run fast and strong. Lindsey said I ran most of it going sub-7 minute miles. This was by far the ‘easiest’ part of the race for me. I finally felt good both mentally and physically.

I finished strong for 1st place in 8:12:41. Even though in 2012 I finished over 20 minutes faster (super muddy conditions in 2014), this year I was incredibly happy to finish well and conquer my strongest opponent-my mind and its enduring weapons of fear and doubt.

Thanks to all the volunteers and folks who helped out with the race. Without you, all of us runners couldn’t do what we love so much. Finally, thanks to my sponsors who support my running passion.

Every other sport practices technique. Why would running be any different? The more efficient you run the fewer injuries you will have, the faster you will run and you will have less fatigue.

As a biomechanics specialist, when I watch kids run they run completely different from most adults. Yes we are born to run. Unfortunately, we ‘forget’ how. The reasons are many. We are taught to overstride, we lose core engagement because we sit so much, many of us have poor posture and alignment and most shoes promote an excessive heel strike. Fortunately we can break these poor habits and create new efficient ones fairly easily.

When runners run inefficiently, they are more likely to get injured, fatigue quicker and have more pain. After runners learn how to run more efficiently, they run with less impact, fewer injuries, more speed and greater ease. Unfortunately, there is a LOT of poor information out there regarding running technique. The key is learning from an expert who has gotten results for them self AND gets results for others.

Damian Stoy is now a professional ultra marathon runner who has been injury-free for over 9 years. But years ago he use to suffer from many chronic running injuries. The solution for him was fixing his running technique. Since 2010, he has taught hundreds of runners how to run better, faster and pain-free.

Damian teaches workshops, private lessons and offers online coaching & online technique guidance plans. Click on each to learn more.