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Race preparation

Published on September 18, 2012November 20, 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

Community, support, faith and losing my Self

Published on April 1, 2012February 6, 2013 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

Published on March 12, 2012April 2, 2015 by Wholistic Running

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

You may believe that you need to train harder and very often to perform well. However, I train infrequently and perform very well (see my race results) because I run smarter not harder and I use these tips I am sharing with you now. Eating well and an efficient running technique can greatly reduce fatigue, improve your performance and make for a more enjoyable running experience.

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. Damian teaches efficient running technique for runners of all levels. He also offers online coaching and online video analysis with individualized technique guidance plans..

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

Foods to consume daily for optimal iron levels in the blood: chlorella, blackstrap molasses, dark leafy greens

Metabolic waste buildup: Waste products build up in the muscles causing fatigue (i.e. lactic acid). 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
Acidifying foods: Meat, excess protein, dairy, sugar, alcohol, coffee

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.

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 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.

Pre-Race: I taper/rest 7-21 days before a race, depending on the specific race. You can rarely rest too much but you can train too much before a race. As I taper for a race, I also make sure I’m eating plenty of alkalizing foods including fruits and veggies. I make sure to have sufficient electrolytes in my body by consuming Endurolytes for a few days before a race.

Race: 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.

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.