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Run the Rann Race Report

Published on February 23, 2015February 24, 2015 by Wholistic Running

The Run the Rann 100 miler in Dholavira, India proved to be the most unique and challenging ultra race I have ever done. The combination of GPS orienteering, desert heat, course terrain (including cliffs, 3″ thorns and salt flats) as well as the runners I befriended made for a one of a kind experience that I will never forget.

We ran off trail, up and down cliffs, through never ending thorns. Photo courtesy Uphill EMG.

The base area for the race was spectacular. I met runners from all around the world and the day before the race we explored ancient ruins which were awesome.

Dholavira is a very remote village, home to one of the largest, most advanced metropolises of the 5000-year old Indus Valley Civilization.

We stayed in a tent village that proved to be comfortable and relaxing. I loved chatting with runners from around the world. Photo courtesy Uphill EMG.

The food prepared by the race was absolutely fantastic. It was some of the best food I’ve eaten in my life and I had to hold back and not eat too much new food before the race. I’d wait till after the race to pig out (and I did).

Naan made in a traditional tandoor clay oven.

We ran through and explored extremely remote villages in the area.

Race morning started out with temperatures in the 60’s. After less than 10 miles when 100 milers separated from the other race distances, we had to start using our GPS units to navigate the race course. This proved to be very tricky and slowed us down a lot. I ran with several other 100 milers for a while as we learned just how difficult orienteering in this desert terrain was going to be for the next day or two. We got lost a lot, had to backtrack and we all got very frustrated with having to run, walk and crawl through thickets with 2-3″ thorns.

Running through 2-3″ thorns is mentally and physically brutal

Winner Dan Lawson is an ultra phenom. He holds the world record for running 521 miles on a treadmill in 7 days.

I ran with Dan Lawson up until about mile 30. We had run over 3 hours without water (aid station 5 was non-existent, a terrible mistake that led to several runners not finishing) and I become very dehydrated with temperatures approaching 100 degrees. We made it to aid station #6 and I was 100% convinced I was going to quit. Dan continued on and I waited over an hour before other runners came in. Finally, Linda Doke motivated me to continue going and we ran the rest of the race together.

Running at night on the bright white salt flats was my favorite part of the race. Linda and I chatted underneath a nearly full moon and even turned off our headlamps several times and ran under just the moonlight. We were running so fast (or so it seemed).

Super star ultra runner Linda Doke and I ran much of the race together and finished together.

Linda and I continued to run into the next day and watched the sunrise over the desert. After crawling through thorns, running through salt flats, scrambling up and down cliffs, we finally finished the 100 miles tied for 2nd place in over 32 hours with no sleep and very little stopping. I was incredibly happy to finish to say the least. The race was my most mentally challenging race to date. I’m grateful to Linda for helping me push on and finish together.

Restocking at our drop bag with food, water and other goodies. Photo courtesy Uphill EMG.

After finishing, I almost immediately headed to the dining area and ate at least a couple thousand calories of amazing India food. I then took a cold shower and chatted with other runners about their races. I finally fell asleep later that night exhausted.

Over two weeks since finishing the Run the Rann 100 miler and I do not feel like I have yet processed the race. It was a very surreal experience and I have many vivid memories of the painful, challenging, exhausting yet wildly exciting race. I highly suggest this race if you are a person who seeks extreme challenges, adventure and does not mind a lot of pain. This is not your ordinary ultra marathon. It involves navigation, painful thorns, desert heat and never ending adventure and excitement.

kanchenjunga — Khachenjunga, the world’s 3rd highest mountain. Viewed from the Singalila Ridge trail.

Two days after completing the Run the Rann 100 miler I headed to the Himalayas where I backpacked, camped and stayed with Nepalese families. I gazed at Everest, ate with Buddhist monks, meditated in remote monasteries and ate a lot of great food. I’m amazed I was able to hike 20+ mile days with a heavy backpack so close to a 100 miler. I will write about that adventure soon, stay tuned.

Damian Stoy is a coach, professional ultra runner, biomechanics specialist and nutritional consultant.

How to Run Injury-Free

Published on December 16, 2014April 12, 2015 by Wholistic Running

I use to suffer from many chronic running injuries and had several doctors and physical therapists tell me:

“Give up running.” “Running is bad for you.” “You aren’t designed to run.”

I sure am glad I didn’t listen to them. Since then, I have run over 30 ultra marathons and even won 8 of them.

But a much greater accomplishment is the fact that I have been injury-free for the past 10 years. Yep, not a single major running injury in over 10 years even as a competitive ultra runner. Sure, I have minor tweaks and pain after running 100 miles in the mountains. But I do specific things that prevent serious injury which would cause me to go back to the days when I was injured and couldn’t run. I never want to go back to those dark days.

Shin splints, runner’s knee, IT band pain, muscle strains and foot pain were just some of the injuries I use to suffer from. Worst of all, I had patellar tendonitis in both knees for two years when I was in college. I was in pain all the time and some days I could barely walk. I went to some of the best doctors and physical therapists in New England and nothing seemed to help so I gave up running completely.

Two years of not running led to depression and a decline in health. I decided there had to be a solution, a better way. I did some research, read lots of books and found out that if I modified and practiced my running technique, I could maybe run again. It sounded unbelievable and I was very skeptical. But I went out and modified my running technique, running for the first time in over 2 years. To my surprise I was able to run with minimal pain. As the days went past, I was able to run more and more with less and less pain. I was hooked.

That was over 10 years ago and since then I have learned extensively about how to run injury-free as well as increase performance. I have experimented with many concepts and lots of trial and error. Now being a competitive ultra runner and injury-free for over 10 years, I have found what works really well for me and my passion is sharing it with others.

My top tips for injury-free running and greater performance:

1. Listen to your body

Yes, I have minor tweaks and pains when I train and after 50 or 100 mile races. The important thing is to not let these become injuries that stop you from running. The key is listening to your body. Do NOT ignore these pains. They are a signal from your body that you need to back off, rest or correct something such as your running technique. Do not be afraid to take a couple days or more completely off.

2. Improve your running technique

The major factor that allowed me to overcome chronic injuries was modifying my running technique. In the past I was inefficient and ran with a high impact technique that beat up my body, though at the time I did not know. For you to correctly modify your technique, do lots of your own research and try different concepts. I highly recommend seeking out a technique specialist to help you with your technique. At a minimum, video yourself running so you can see exactly how you run. Too many runners tell me they don’t heel strike, don’t have imbalances or misalignment issues but most often they do.

3. Improve your nutrition

What I eat greatly enhances my overall health, keeps my energy levels very high and helps me to recover incredibly fast. Again, the key is listening to your body and finding out what works best for you. I have tried just about everything out there and the ‘diet’ that works best for ME for performance, recovery and increased energy is a whole foods, plant-based diet (WFPB).

I highly recommend a nutritional coach like Lindsey at Wholicious Living who can get you great results (she’s also my girlfriend and elite runner, in the picture above).

4. Train smarter, not harder

I am a firm believer in quality over quantity. Training with this philosophy can prevent burn out, decrease injuries and running will be more enjoyable. You will also be more likely to reach your long term goals. Every run you do should have a purpose. Get rid of the junk miles that do not serve a purpose. Cyclic and periodization training are very valuable for reaching long term goals.

There are many good training programs out there. However, most do not focus on injury prevention. I highly recommend looking for a running coach that specifically focuses on injury prevention as well as performance.

5. Other important factors

Cross training and runner specific strength training are beneficial but in my opinion NOT as important as the factors I discuss above. Your foundation should be overall health, an efficient technique and proper training. Strength and cross training will build upon your foundation but too many runners rely on them exclusively for injury prevention.

I am also an advocate of sports massage, yoga, physical therapy and other techniques to help enhance recovery and overall health. But again, do NOT rely exclusively on these for injury-prevention.

Damian Stoy is a running coach, biomechanics specialist, nutritional consultant and founder of Wholistic Running. He offers online coaching and nutritional consultations for runners all around the world.

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My 2014 Bridger Ridge Run recap

Published on August 14, 2014August 20, 2014 by Wholistic Running

First of all, I wanted to thank all the race coordinators and volunteers for helping us runners do what we love and congratulations to all the runners who ran this amazing race. Also, check out the trailer above for some great footage of the race and please support the film.

My goals for this year’s BRR was to have fun and run faster than my 2011 time of 3:40:56. I felt like I was in pretty good shape and knew the course a little better from running it that year and my barefoot attempt in 2012.

The night before the race I camped near Fairy Lake at 7500 feet. I get excited the night before races so I like to camp and watch the stars. This year I was treated to 4 huge bucks hanging outside my tent at night.

I woke up at 5 am, ate and went to the start where I hiked around Fairy Lake and then warmed up running for about 30 minutes. I knew this year there would be about 6-8 runners who could run faster than me. Since the BRR is a relatively ‘short’ and fast race for me, I wanted to be adequately warmed up. Looking back, I wish I warmed up for an hour.

The race started and I immediately felt ‘off’. No big deal, I knew I just needed to get sufficiently warmed up. Going up Sacajawea Peak which tops off at 9839 feet, I felt sluggish and tired. For the first half of the race I ran with several runners, chatting and joking as I continually tried to get into my groove.

I didn’t get into my groove till Baldy peak which is over 15 miles into the 20 mile race. The middle section of the race was quite a struggle for me but I was having fun and pushing myself. It was great to run with other runners and cooperatively help each other out with encouragement and conversation. As I ran along, I was struggling with the uphills but I felt like I was faster this year on the downhills and rocky, technical sections of the race. I ate two Hammer gels and drank about 20 oz of water during the race. BRR

As I approached Baldy, I was finally feeling pretty good and started the 4-5 mile rocky descent knowing I had a lot left in my legs. I bombed down it which for me was just about all out. Running this section is always interesting for me because I feel totally out of control but completely in the present moment. Since I practice my running technique so much, I’m able to run pretty fast downhill with confidence and speed. As I approached the finish, I could hear the crowd below at the M and I was very happy to be finished. I finished in 4th place with a time of 3:46:04.

Overall, I didn’t run as fast as I wanted but more importantly I had a ton of fun, ran with great friends and got to cheer a lot of people on. Running the BRR is so much more than finishing times and place. It’s about doing what we love, sharing our passion for running and enjoying this beautiful place we call home. Again, congratulations to everyone who ran. The BRR is a superb race with amazing volunteers and support, I highly suggest the race to any trail runners out there who want a unique, one of a kind experience.

Race Recovery Tips

Published on August 10, 2014March 9, 2015 by Wholistic Running

I share some of my personal tips for optimal recovery:

1. A soak in a creek or a cold bath/pool will help flush your muscles of metabolic wastes.

2. Be sure to go for an easy walk, hike or run each of the next few days to help reduce soreness and tight muscles. Adequate sleep is also essential.

3. Instead of NSAIDS (aspirin, Ibuprofen) that may have harmful side effects, choose natural, food based anti-inflammatories. An all natural supplement that works really well is Tissue Rejuvenator (Get 15% OFF) from Hammer Nutrition.

4. Drink plenty of water and eat a clean, Wholicious Living diet with lots of natural antioxidants and anti-flammatories such as turmeric, ginger, berries, flax oil and wheatgrass.

5. Try to put your legs up a couple times a day. Compression socks or shorts may be beneficial as well. I wear Correct Toes after races which feel so good and keep my feet healthy.

6. Gentle massage after a race can really be beneficial. I sometimes use a foam roller.

The quicker you recover, the quicker you can get back to doing what you love!

Damian Stoy is a professional ultra runner who has been injury-free for over 10 years. He offers online services, workshops, private lessons and nutritional coaching.

Watch Altra athlete Damian Stoy

Published on February 10, 2014February 28, 2019 by Wholistic Running

Online Coaching

Published on December 2, 2013 by Wholistic Running

Are you training for an upcoming race? Are you unsure how to train and prepare? Would you like to be optimally prepared, stay healthy and have your best race ever? Damian can help you achieve your goals no matter what level of runner you are.

Damian shares his vast experience as a sponsored elite racer to help you accomplish your goals while maximizing enjoyment and success. He has coached with some of the greatest endurance runners ever and shares his expertise with all levels of runners. Damian can even help you achieve your goals of running a faster or longer distance race with his proven, easy to learn methods. Believing in quality over quantity, Damian gets results for runners of all abilities.

Specific & Detailed Weekly Training Plans: Maximize training for your schedule
Technique Guidance Plan: Run better, easier & pain-free
Pre-Race Planning: How to optimally prepare and perform well
Runner Specific Exercises: 6 simple exercises every runner needs
Optimal Nutrition: Recover faster and feel more energized
Efficient Technique Lessons: Easy to learn and designed specifically for you
Professional Expertise : Specific tips for you to run your best
Online Video Analysis for runners all over the world

Read how Damian has helped so many runners here…

Online Coaching includes specific and detailed weekly training plans, online video analysis with comprehensive technique guidance, unlimited email communications and a weekly phone or Skype consultation. Everything you need to perform your best is included.

Paypal Bill me later2

Monthly Package Cost: $250

6 Months Package Cost: $950

3 Months Package Cost: $500

30 Min. Phone or Skype Consultations (included in packages) Cost: $50

Online Running Video Analysis

Published on October 28, 2013October 31, 2013 by Wholistic Running

No matter where you live, you can run better, easier and pain-free with Damian’s expertise. Online video analysis is easy for you and very effective! You can run injury-free with increased performance with Damian’s expert advice. As a running biomechanics specialist, respected coach, certified Chi Running instructor and elite runner, he has helped hundreds of runners reach their goals. Every level of runner benefits from Damian’s online running analysis.

What is Online Running Analysis?

Submit a 30 second – one minute video of you running.
Damian analyzes your running biomechanics using the latest athlete analysis software including super slow-motion, grids and postural alignment lines to see exactly how he can improve your running technique.
Damian then provides you a comprehensive technique improvement plan with easy to do lessons, tips and other suggestions that will greatly improve your running.
Damian provides in-depth answers to any questions you may have regarding running technique, injuries, nutrition, racing and performance.
Before and after video comparison is free of charge and recommended.

Cost: $75

FAQ’s

Is it easy to send videos?

Yes, it is very simple. Send a video of you running using your phone or camera. Video clips from both the side and the front are beneficial. Run your normal pace. Then email the file to Damian at wholisticrunning@gmail.com

What results does Damian get for runners?

Read some of his testimonials HERE

Can I see before and after comparisons of myself running?

Yes, this is included for free.

Do I video myself on a treadmill?

If you need to you can. However, the reason why Damian is so effective is that he provides expert advice that stands out and actually works. Video of you running on the ground is much more accurate than on a treadmill.

What technique tips does Damian give?

This depends on each individual and what will benefit you specifically. The tips are easy to do but have tremendous benefits.

What are Damian’s qualifications and expertise?

Damian is a biomechanics specialist, respected coach, certified Chi Running instructor and accomplished runner. Hundreds of runners have benefited from his expertise and many years of experience.

More questions?

Email Damian at wholisticrunning@gmail.com

Run easier, not harder

Published on November 25, 2012December 3, 2013 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 Wholistic Running and learning from a certified running instructor such as Damian. Damian can teach you to run more efficiently so it is physically easier and transforming your running into an enjoyable meditation and not a painful workout. You can learn to run more relaxed and effortlessly. Wholistic 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

Why I’m so passionate about Wholistic Running

Published on May 1, 2012August 20, 2014 by Wholistic Running

Wholistic 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 what I teach here at Wholistic Running.

Let me share my story how Wholistic Running has helped me overcome chronic running injuries and stay injury-free for the past 9 years even as an accomplished ultra marathon runner (see my race results). I absolutely love running and I have Wholistic 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 Wholistic 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? Wholistic Running!

I found out about efficient running technique and 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 ‘Wholistic Running’ 3-4 days a week focusing on my running technique and I slowly healed. Yoga helped speed up the healing process and Wholistic 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 Wholistic Running because of how it greatly benefits performance. I’m an accomplished ultrarunner because of the Wholistic 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 Wholistic 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 9 years, overcoming many chronic injuries with the help of Wholistic Running.

Finally, I owe much of my joy, love and passion for running to Wholistic Running. Because of Wholistic 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 Wholistic 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!

Would you like running to be easier and more enjoyable?

Published on February 2, 2012August 2, 2014 by Wholistic Running

I would like to share how you can transform your running so it is a more enjoyable and satisfying experience resulting in more benefits and greater happiness. Running with a more efficient technique results in less effort and is the foundation to finding more joy in running. Also, if you change how you approach running, it can be a more meditative, relaxing and effortless experience instead of just a workout or a way to stay in shape. You still get the results you want but with more freedom, joy and energy gained.

Practicing a more natural and efficient technique has many benefits. By bringing awareness to your physical body, you are more likely to be in the present moment. And instead of thinking about your worries and stresses, you will be able to experience and find joy in this moment. The present moment is truly a gift, for it is the only moment we have. Also, running more efficiently is easier, obviously. This alone makes running more enjoyable and fun. I have found Wholistic Running to be the most effective way to run efficiently and naturally.

Why do you run? Is it to stay in shape? To get a workout? I suggest letting go of those ideas. Instead, run because you want to. Because it is truly a gift to be able to use our physical bodies to move through space. Run to get outside and see the beauty this world has to offer. Run to say hello to other runners and smile because we are lucky to be able to do what we love.

Running can be a moving meditation with similar benefits to yoga and sitting meditation. With mindful practice, remind yourself to bring your mind into the present moment. You can do this by focusing on your form and the physical body as well as your breath. I recommend just noticing the breath and not trying to control it. If you are relaxed and efficient, your breath will be optimal. Running can be more enjoyable by being aware of and appreciating the beauty of the places you run. Appreciate the little things: seeing an old friend, the textures of trees, the smile of a child, the feel of the wind against your legs, the sound of your soft foot falls…

Remember, the choice is yours. If you consciously allow running to be more enjoyable, you will open a door to allow running to be just that. Focus on the physical body, technique and breath. Allow your mind to find the present moment and give thanks for doing what you love. Allow your spirit the freedom to enjoy this movement by giving up expectations, time, goals and just appreciate the movement and joy of what we are born to do.