Want to be a Plant-Based Athlete?

As a plant-based athlete on the prestigious list of ‘Greatest Vegan Athletes‘, I can attest to the power of a plant-based diet. It has allowed me to run 40 ultra marathons (mostly 50 and 100 mile races) without a significant injury for over 12 years. Eating plant-based has helped my performance, reduced injuries and gives me tremendous energy. A plant-based diet has not only helped me but countless other athletes as and this is why Wholistic Running offers Nutritional Consulting and Online Coaching to help you perform and feel your best. –Damian Stoy, founder of Wholistic Running

Damian & Lindsey are both certified in Plant-Based Nutrition from Cornell. Lindsey has an M.S. in Holistic Nutrition for Athletes and is a top-level runner. If you want to learn from the best, find out more about Lindsey and Damian and how they can help you today!

 

 

 

Want to Run FASTER? Plus tips!

Do you have a race coming up this Spring or Summer? We would love to help you exceed your goals!

Running more efficiently is the quickest and easiest way to run faster. That’s why we offer online Performance Enhancement Plans. We also offer Online Coaching Plans for runners of every level. Our plans are individualized and personalized for every runner!

Try this on your next run: Instead of pushing off or reaching out in front of you to run faster, try slightly leaning from your ankles (not your hips!). See if this simple change helps you run faster. Then, take your lean away and notice that you slow down. It’s NOT magic, it’s one of the many easy biomechanic tips we give runners to help them run faster and with less impact.

Happy running and we look forward to helping you exceed your goals!

Damian & Lindsey

Pre-race recipe & Discounts

We are offering our best deals EVER! Give yourself or the runner in your life the gift of health and happiness. Purchase a 3 or 6 month training package today and get 1 month FREE. Also, our Injury Prevention & Performance Plans are $50 off.

This is your opportunity to be coached by not only one professional runner but two. Lindsey & Damian want 2017 to be your best year ever!

Lindsey and Damian’s Pre-Race Beet Smoothie

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16 oz water
1-2 beets (chopped)
1-2 leaves of kale
1 T chia seeds
1 T flax seed (finely ground)
1 scoop Vega All-In-One Nutritional Shake Powder (Mixed Berry or Vanilla Chia Flavor)
1-2 T goji berries
1 banana
1 cup fresh or frozen mixed berries
1 T MacroLife Naturals Macrogreens
1 inch slice of fresh ginger
1/4 inch slice fresh turmeric

From chronically injured runner to 100 miler ultra runner

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 40 ultra marathons (mostly 50 or 100 mile races) winning 8 of them.

A greater accomplishment is the fact that I ran injury-free for over 11 years after suffering from those chronic injuries. I do specific things that prevent serious injury because I do not want to go back to the days when I was injured and couldn’t run. My passion is sharing how I overcame those injuries and how to stay injury-free with as many people as possible.10500512_10154308742355584_8044031842047266675_n

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 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 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 started researching, 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.

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 11 years, I have found what works really well for me and my passion is sharing it with others.

Here are my top tips for injury-free running and greater performance:

1. Listen to your body

Yes, I sometimes 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 AND correct whatever is wrong such as your running technique.

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 I had no idea at the time. 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.DSC_0630

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).

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 like myself 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.

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

Exciting news!

The Ultra Race of Champions is the premier ultra running event in the U.S. We are excited to announce that Damian will be running in the elite field in the 100k. Come join him in and choose from the 100k, 50k or 25k with all races open to all levels of runners. Find more information and sign up at UltraRoc.comuroc_logo_2016.png

  • The goal of the Ultra Race of Champions (UROC) is to create the Championship Event for the sport of Ultra Distance Running.
  • UROC will bring together the best ultra runners in the World on one course on one day.
  • UROC is open to everyone. Runners of all abilities will share the course with the best in the world.
  • UROC will provide a substantial cash purse to attract the top ultra distance runners from around the World.

$21,500 Cash Purse for the Ultra Race of Champions 100K Champions Male/Female:

  • $5,000  Champion Male/Female:
  • $2,000  Second Place Male/Female:
  • $1,500  Third Place Male/Female:
  • $1,000  Fourth Place Male/Female:
  • $500     Fifth Place Male/Female
  • $500     Masters Male/Female

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Register at UltraRoc.com and use code ‘runuroc’ to get 10% off your entry.

Is a running coach beneficial or necessary?

A professional coach should help you with the following:

  1. Keep you motivated. This includes making running fun and enjoyable. Too many runners get burnt out because coaches don’t keep this in mind.
  2. Help you get and stay injury-free. This isn’t a priority for most coaches and too many athletes fail at their goals because of injuries.
  3. Help you reach or exceed your goals. A quality coach will keep you accountable and on track so you accomplish your goals.
  4. A coach should work with YOUR schedule. Accomplishing your goals is possible no matter how busy you are. Quality workouts should be emphasized over quantity giving you more time in your daily life.
  5. Personal attention. If a coach isn’t giving you individualized, personal attention then they aren’t the right coach for you.
  6. Help all levels of runners. Too many coaches just focus on elite athletes. A quality coach has the ability to help beginning to veteran runners.

To find the best coach for YOU, consider the following questions. Do you connect with their approach? Do they focus on the above requirements?

Damian and Lindsey offer online coaching for ALL levels of runners. To find out if they are the right coach for you, click HERE

Run the Rann Race Report

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.

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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).

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Naan made in a traditional tandoor clay oven.

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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.

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

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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.

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.

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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.

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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.

Run the Rann 2015

Exciting news! I have been invited to participate as an elite athlete in the Run the Rann 100 mile (161 km) race this February. Run the Rann is a truly spectacular race in India’s largest salt desert and includes 4 different distances: Half-Marathon, Marathon, 101 km and 100 mile.

Read my race report HERE

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Set against the silver-white landscape of India’s largest salt desert, the Great Rann of Kutch, Run the Rann is a race for the strongest.Wether you're in trouble or not, you can stop and pray your god I will be one of 150 lucky athletes over that will embark on India’s hardest trail running desert race. Cracked desert land, vast salt marshes, unforgiving cacti and a few slithery surprises like hidden quick sand, black cobras and giant monitor lizard’s claws that are definitely best to avoid are a few of the things we may encounter. We will circle the arcane ruins of Dholavira, one of the largest, grandest, most advanced metropolises of the 5000-year old Indus Valley Civilization. We will explore the island and its most remote corners, fight the temptation to quit, and meet with every surprise the Khadir Bet island has to offer, from friendly and huge gypsy buffaloes happy to come sniff our sweat to the high peaks we will climb several times to oversee the gigantic northern white desert. Run The Rann is not your average trail running race.Peacefull guardian angels. The people of Kutch have learned to live in a peacefull harmony with animals. 2 gypsy cows belonging to a young farmer boy

Run the gael-couturier-thumbRann race director, Gael Courtier, is a long distance runner and triathlete for over 20 years. He has worked for Runner’s World in France and now directs races halfway across the world. He has run over 30 marathons all around the world, finished 7 ironman triathlons, finished 5 Marathon des Sables (one the world’s most difficult races), finished 4 Ultra Trail du Mont-Blanc’s (165 km non-stop with 9600 meters of elevation gain) as well as many others. RtR2

Australia_ Arizona_ Utah_ Africa_ no, no, no...Khadir bet island in the Kutch Desert Wildlife Sanctuary in Great Rann of Kutch.


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Damian Stoy is the founder of Wholistic Running and has run over 30 ultra marathons winning 8 of them. He coaches runners from all over the world.

The North Face 50 miler Race Report

My excitement was sky high for The North Face 50 miler in Park City, Utah. And the race did not disappoint with its beautiful scenery, 25,000 ft of elevation change, fun trails and fast racing.

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Several of us in the front pack started the initial ascent at a comfortable pace. We were able to chat and run on the trails in the dark for about 2 hours. We reached the top of Guardsman Pass at almost 10,000 feet as the sun was rising which was gorgeous and an adrenaline rush. At this point, there were about 4 or 5 of us starting to push the pace and leap frogging positions. Somewhere after a couple hours I started having some pretty severe stomach cramping and even stopped alongside the trail to go to the bathroom. The cramping really slowed me down especially on the uphills. For about 10 miles I had to walk the uphills even though my muscles wanted to go faster. After consuming some water and several Endurolytes Extreme which contain ginger to sooth stomach issues., the stomach cramps went away and I could really start to pick up the pace.

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After mile 30 or so, I was in 3rd place with 4th and 5th close behind. I picked up the pace and finally was able to start cruising the uphills. The trail was rocky with tight switchbacks in some places which made it really fun and challenging running. With a long climb around mile 40, I was hoping to catch the 1st and 2nd place guys and really pushed myself physically to go faster. At the 45 mile aid station I heard they were over 7 minutes ahead which was a lot but I decided to IMG_2905try to catch them. The last 5 miles was a fast downhill that I went all out on. It’s amazing how fast the body can go when you relax, trust and go for it. I didn’t end up catching them but finished just 40 seconds behind 2nd place. Overall, I was happy with my race and finished in 7:45:46 for 3rd place.

I highly recommend this race for all runners. It’s gorgeous, fun and the volunteers and coordination were perfect. A big thanks to everyone who made this race possible for all of us runners. I planned on this being the last race of the season but just decided to race the US Trail Marathon Championships in Moab, UT this November. Running these spectacular courses is just too much fun.