🏃‍♂️ TRAIN YOUR ENGINE: How Ultra Runners Can Improve VO₂ Max at Any Age

What if the key to becoming a better ultra runner isn’t simply running more miles—but building a bigger, more powerful aerobic engine?

In this episode, we take a deep dive into VO₂ max training for runners and ultra runners, including why VO₂ max still matters even when your goal is to run 50K, 100K, or beyond.

We explore what happens when experienced endurance athletes hit a performance plateau and whether a strategically placed block of high-intensity training can provide the stimulus needed to break through. Research in elite cross-country skiers has shown that a short, concentrated high-intensity block can improve important performance markers—even when VO₂ max itself doesn’t change significantly.

🔥 We break down the workouts that can help build your engine, including longer VO₂ intervals, shorter interval formats, hill repeats, and different ways of accumulating time near VO₂ max.

One fascinating area of research compares 4×4, 4×8, and 4×16-minute intervals. In one study of trained cyclists, the 4×8-minute format produced the greatest overall improvements in VO₂peak and other physiological performance measures. That doesn’t mean 4×8 is magically the best workout for every runner—but it provides an important lesson: more suffering isn’t necessarily better; the amount of quality work you can accumulate matters.

We also discuss the 6-day high-intensity microcycle used in elite endurance athletes: three consecutive days of hard interval training, a recovery day, followed by two more hard sessions, followed by several days of reduced training. This is an advanced strategy—not a prescription for the average ultra runner—but it demonstrates what can happen when high-intensity work is deliberately concentrated and followed by recovery.

🧬 Why does one runner respond dramatically while another barely improves?

We explore the genetics of VO₂ max trainability and why people can respond very differently to the same training program. The HERITAGE Family Study estimated that about 47% of the variability in VO₂ max training response had a familial/genetic component—but that also means a large portion is influenced by other factors.

And for ultra runners, VO₂ max is only part of the equation.

We dive into the concept of durability—your ability to continue producing quality movement and maintaining efficiency after hours of fatigue. A huge VO₂ max is great, but an ultra runner also needs a chassis capable of using that engine late in a race.

We discuss:

🏔️ VO₂ max vs. ultra-running durability
🔥 Why hard workouts feel so difficult—and why they can be worth it
⏱️ How long your intervals should actually be
❤️ How much high-intensity training is enough
🛌 Why recovery is part of the workout
🏃‍♂️ How to fit VO₂ training around long runs
💪 The role of strength and muscular durability
🧬 Why some athletes respond differently than others
📈 How to break through a training plateau
⛰️ Where altitude training fits into the bigger picture

Most importantly, we talk about training the engine without destroying the chassis.

Ultra running requires enormous endurance, but that doesn’t mean ultra runners should ignore speed, aerobic power, or VO₂ max. The goal is to build an engine that can produce power—and a body durable enough to keep using it when the race gets long.

Because we're not just training for the next race.

We're training to become stronger runners for years to come.

🎙️ Running Miles with Heart Disease CHD

#UltraRunning #UltrarunningTraining #VO2Max #RunningTraining #EnduranceRunning #TrailRunning #RunStrong #Longevity #RunningMilesWithHeartDisease

Ultrarunner Recovery: What Actually Works After a Long Run or Race?

Recovery is just as important as the miles we put in. After a long training run or an ultramarathon, your body needs time, energy, hydration, sleep, and proper nutrition to repair itself and prepare for the next challenge. But with so many recovery products and techniques available, what actually works?

In this episode, we explore the best evidence-based ways ultrarunners can recover after a long run or race, including 50Ks, 50-mile races, 100-milers, and even 200-mile events.

One of the biggest takeaways is that recovery doesn't always mean doing more. Active recovery such as easy cycling, swimming, or running may help an athlete feel better, but research has not consistently shown that it accelerates muscle repair or reduces muscle damage compared with simply resting. Sometimes the best recovery strategy is genuinely taking the day off and listening to your body.

Sleep may be the most important—and most overlooked—recovery tool. After a demanding run or race, prioritizing quality sleep gives the body an opportunity to repair muscle tissue, restore energy, regulate hormones, and support the immune system. Before spending hundreds or thousands of dollars on recovery equipment, athletes should make sure they're getting adequate sleep.

We also explore physical recovery techniques such as massage, cold-water immersion, compression, foam rolling, mobility, sauna, red-light therapy, and warm or Epsom-salt baths. Some have promising evidence for reducing soreness or improving how athletes feel, while others have limited evidence. The important question is whether these methods actually improve physiological recovery or simply make us feel better.

Nutrition is another major piece of recovery. After a long run or race, athletes need to replace depleted carbohydrate stores, provide protein for muscle repair, and replace fluids and electrolytes lost through sweat. Whole foods can provide these nutrients while also supplying vitamins, minerals, polyphenols, antioxidants, and other compounds that may support recovery.

We look at recovery-focused foods including berries, tart cherries, pomegranate, leafy greens, colorful vegetables, beans and legumes, whole grains, fish, nuts, seeds, extra-virgin olive oil, herbs, and spices. We also explore specific food combinations that may help with muscle recovery, soreness, inflammation, glycogen restoration, and overall health.

But inflammation isn't automatically bad. Exercise creates an inflammatory response that is part of the body's normal adaptation and repair process. The goal isn't necessarily to eliminate inflammation, but to support the body's ability to recover and appropriately resolve that response.

We also discuss an important warning for endurance athletes: the risks of trying to push through pain and fatigue, including the potential dangers of NSAID use during prolonged endurance events.

Ultimately, recovery may be much simpler than the fitness industry makes it seem: sleep well, eat enough real food, replace fluids and electrolytes, give your body time to recover, and use additional recovery tools selectively rather than assuming every gadget or technique is necessary.

After a 100-mile race, the goal isn't to see how quickly you can start training again. The goal is to recover well enough that you can continue running healthy for years to come.

🏃 Running Coach: Josh Sain — Team Run Run
https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

📧 Podcast: [email protected]

Running Miles with Heart Disease CHD
Helping runners understand that having heart disease doesn't necessarily mean giving up on the sport you love.

Connect With Josh

🏃‍♂️ Running Miles with Heart Disease CHD 🎙️
Episode: Fueling Your Body, Diabetes & Endurance Running with MeganRobinson

Today on Running Miles with Heart Disease CHD, I’m joined by MeganRobinson, MS, RD, CDCES, CSSD, LDN, a Registered Dietitian Nutritionist,Board-Certified Specialist in Sports Dietetics, Certified Diabetes Care andEducation Specialist, Level 1 RRCA Running Coach, and UESCA Certified Strengthand Conditioning Coach.

Megan has decades of experience in nutrition and endurance sports, andshe is a lifelong runner who has completed the Boston Marathon nine times and a50-mile ultramarathon. Through MeganSportsRD, she works with runners andathletes on sports nutrition, fueling, hydration, recovery, race-daypreparation, and distance running. She also specializes in nutrition coachingfor athletes with Type 1 diabetes.

In this episode, Megan and I talk about:

🔹 Prediabetes, Type 1 and Type 2 Diabetes
We discuss the differences between these conditions and what endurance athletesneed to understand about diabetes, insulin, exercise, and nutrition.

🔹 Fueling for Endurance Training
How much carbohydrate runners may need during training and racing, whycarbohydrates are so important for endurance performance, and why under-fuelingcan hurt recovery and performance.

🔹 Training Your Gut
Why practicing your race-day nutrition during training can help your bodybecome accustomed to taking in fuel while running.

🔹 Nutrition for Different Training Intensities
How your nutritional needs can change depending on whether you're resting,doing an easy workout, completing a hard training session, or racing.

🔹 Whole Foods vs. Race Fuel
Why eating healthy doesn't mean avoiding carbohydrates, and why enduranceathletes sometimes need easier-to-digest carbohydrates during high-volumetraining and racing.

🔹 Type 1 Diabetes and Running
Megan explains some of the challenges athletes with Type 1 diabetes face whencombining insulin, exercise, carbohydrates, hydration, and long-distancerunning.

🔹 Under-Fueling and Injury
We discuss why consistently not eating enough can affect recovery, energy,performance, and potentially increase the risk of problems such as bone stressinjuries.

🔹 Hydration and Recovery
We talk about hydration, electrolytes, post-race nutrition, and the importanceof replacing the fluids and energy used during a long race.

🔹 Supplements
Megan shares her perspective on supplements, including when certain supplementsmay be useful and why athletes should not automatically take something simplybecause it is marketed to runners.

About Megan Robinson

Megan provides individualized sports nutrition and distance runningcoaching through MeganSportsRD, LLC.

Her services include:

• One-on-one sports nutrition coaching
• Daily meal and fueling planning
• Hydration planning
• Nutrition for recovery and injury
• Managing gut issues during training
• Food allergies and dietary restrictions
• Supplement guidance
• Nutrition timing before, during, and after workouts
• Travel nutrition planning
• Nutrition coaching for athletes with Type 1 diabetes
• Team sports nutrition workshops
• Distance running coaching
• Individualized training and nutrition plans
• Race-day consultations covering taper week, race-day preparation, fueling,hydration, and pacing

Connect with Megan

🌐 Website: MeganSportsRD.com

📧 Email: [email protected]

📸 Instagram: @megansportsrdn

📘 Facebook: @megansportsRD

💼 LinkedIn: Megan Robinson, MS, RD, CDCES, CSSD, LDN

Megan also works with The Diabetes Training Camp as a runningcoach and sports dietitian.

A huge thank-you to Megan Robinson for joining me and sharing herknowledge about nutrition, diabetes, fueling, and endurance running.

🎙️ Listen to the full episode of Running Miles with Heart Disease CHDand share it with another runner who could benefit from this conversation!

How to Live Longer for Free: 20 Longevity Tips for Ultra Runners

What if the best longevity tools aren't expensive supplements, biohacks, or fancy technology—but things you can do every day for free?

In this episode of Running Miles with Heart Disease CHD, we explore 20 evidence-based ways to improve longevity and healthspan, with a special focus on runners and ultra runners. The goal isn't just to live longer—it's to stay healthy, strong, independent, and active for as many years as possible.

1. Build your aerobic fitness – Consistent cardiovascular exercise is one of the strongest lifestyle factors associated with longevity.

2. Move every day – Walking and everyday activity matter, even on non-running days.

3. Strength train – Maintain muscle, strength, bone health, and physical independence.

4. Protect your muscle – Muscle becomes increasingly important as we age.

5. Eat quality foods – Emphasize vegetables, fruits, whole grains, beans, and minimally processed foods.

6. Get enough protein – Support recovery and preserve muscle, especially as you get older.

7. Don't rely on fasting – Eating windows aren't magic; nutrition quality and adequate fueling matter.

8. Prioritize sleep – Sleep is essential for recovery, brain health, metabolic health, and overall well-being.

9. Recover from training – Adaptation requires recovery. More training isn't always better.

10. Manage chronic stress – Long-term stress can negatively affect multiple systems involved in healthy aging.

11. Stay socially connected – Strong relationships and community are important components of a healthy life.

12. Don't smoke – Avoiding tobacco is one of the most powerful things you can do for long-term health.

13. Limit alcohol – Less alcohol generally means fewer long-term health risks.

14. Maintain a healthy body composition – Avoid excess body fat while preserving muscle and strength.

15. Know your health numbers – Pay attention to blood pressure, cholesterol, blood sugar, and other important health measures.

16. Don't chase every supplement – Expensive longevity supplements aren't a substitute for proven fundamentals.

17. Be skeptical of biohacks – Some popular interventions may have benefits, risks, or effects that depend on the individual and timing.

18. Train for the long game – For ultra runners, sustainable training is more important than constantly increasing mileage.

19. Keep your brain active – Continue learning, challenging yourself, and staying mentally engaged.

20. Have purpose and meaningful goals – A long life is more valuable when you have reasons to get up and keep moving.

We'll also ask an important question: Can ultra running actually help us live longer—and can too much training potentially work against us?

The research suggests that longevity isn't about finding one magic intervention. It's about building a lifestyle that supports cardiovascular fitness, muscle, nutrition, sleep, recovery, mental health, and meaningful relationships.

For ultra runners, the ultimate goal isn't simply to finish the next 50K, 100K, or 100-miler.

It's to still be running decades from now.

🎙️ Running Miles with Heart Disease CHD

🏃‍♂️ Coaching: Team RunRun – Josh Sain

📧 Email: [email protected]

20 Free Longevity Tips

100 Miles Starts in the Mind: Meditation, Mindfulness, Visualization & the Power of Belief

What if your biggest limitation isn't your body—but the story you've been telling yourself about what your body can do?

In this episode of Running Miles with CHD, we explore meditation, mindfulness, visualization, mental rehearsal, manifestation, intuition, and the idea of becoming the person capable of achieving the goal you've been dreaming about.

For an ultra runner, the race begins long before the starting line—with preparation, belief, attention and the ability to respond when things get difficult.

We explore how mindfulness can help athletes step away from negative thought spirals instead of fighting them. Recognize what's happening, release the judgment, and reconnect with the task in front of you.

When you're at mile 60 thinking, "I still have 40 miles to go," what happens when you return your attention to your breathing, your body, your surroundings and the next step?

We also explore visualization and mental rehearsal. Instead of only imagining the finish line, what if you mentally rehearse the difficult moments—the fatigue, doubt, weather, pain and moments when you want to quit—and practice how you'll respond?

We dive into Dr. Joe Dispenza's Breaking the Habit of Being Yourself: becoming aware of automatic patterns, changing habitual thoughts and emotions, creating a vision of your future self, and using meditation and mental rehearsal to practice becoming that person.

We also explore manifestation and the idea of experiencing a future before it happens. Where does manifestation overlap with visualization, expectation, goal setting and behavior—and where does it become a philosophical or spiritual belief rather than established science?

And what about intuition or the "sixth sense"? Is it something beyond conscious thought, or could some experiences of intuition come from the brain recognizing patterns and information we've accumulated?

Most importantly, this episode is about how to apply these ideas to ultra running:

• Morning meditation and visualization
• Creating a picture or goal reminder
• Visualizing your race and your future self
• Mentally rehearsing difficult sections
• Mindfulness during long runs
• Using breath and attention when things get difficult
• Building a consistent meditation habit
• Staying present instead of focusing on miles remaining
• Turning "I can't" into "What can I do next?"

The goal isn't to convince you that thinking about a finish line guarantees you'll reach it.

The question is:

What if believing you can become the person capable of doing something is the first step toward becoming that person?

Train your body. Train your mind. Prepare for adversity. Visualize the future—and then come back to the present moment and take the next step.

Dr. Joe Dispenza — Books, meditation resources and Breaking the Habit of Being Yourself:
https://drjoedispenza.com/

Joe Dispenza on Spotify:
https://open.spotify.com/show/6P28vDZvRGOftyqrdo4u8S

Dr. Tara Swart — Neuroscience, visualization and manifestation:
https://www.taraswart.com/

Vishen Lakhiani — Meditation, visualization and personal transformation:
https://www.vishen.com/

Deepak Chopra — Meditation, mindfulness and consciousness:
https://www.deepakchopra.com/

This episode discusses scientific research alongside philosophical and spiritual ideas. Meditation and visualization can complement physical preparation, but they don't replace appropriate training, recovery, nutrition or professional medical care.

Explore Further

Josh Sain
🎙️ Owner & Host,Running Miles with Heart Disease CHD North Carolina | Raleigh Area
Email: [email protected]
Instagram: https://www.instagram.com/runningmileschd/
Facebook: https://www.facebook.com/runningmileschd/
Coach: https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

Virginia Adventures: The Races, Trails & Community Behind Central Virginia's Ultra Scene

What makes a great race? Is it the course, the challenge, the aid stations—or the people who create an experience that keeps runners coming back?

In this episode of Running Miles with CHD, Josh talks with Dan Pulskamp, owner and race director of Virginia Adventures, about the races, the trails, the challenges of race directing, and the community behind the events.

Virginia Adventures was created in 2014 with the goal of bringing high-quality trail races to Central Virginia while creating a family-oriented experience through partnerships with Virginia State Parks, local trails, businesses and the community. Dan serves as race director, course designer, timer and organizer, while his family also plays a major role behind the scenes.

We talk about the Virginia Adventures race lineup, including:

🏃 Willis River Fat Ass — a challenging winter trail adventure with creek crossings and tough conditions.

🌲 James River Trail Runs — one of the most scenic races in the series, with 10-mile, 50K and 50-mile options.

🚂 Night Train Ultra Marathon — the signature event, featuring nighttime running across the historic High Bridge Trail.

🚂 Freight Train Ultra Marathon — a 100K, 50K and half-marathon experience on the historic rail trail.

🔥 High Bridge Challenge — a unique challenge combining Night Train and Freight Train in the same calendar year.

🌳 Dogwood Ultra Marathon — a timed loop event with longer-duration options for runners looking to push their endurance.

🎃 Pawpaw 5 & 10 Miler and Piedmont 8-Hour Run — approachable events that welcome newer trail runners and families.

The conversation also explores Virginia Adventures' philosophy of inclusion, volunteer-powered races, adaptive athletes, veterans, families, local businesses, race logistics, weather challenges, aid stations and what it takes to put on an ultramarathon.

If you're looking for your first trail race, your first ultra, a 100K challenge, or simply a beautiful place to run, Virginia Adventures has something worth exploring.

🌐 Website: Virginia Adventures

📘 Facebook: Virginia Adventures on Facebook

📸 Instagram: Follow Virginia Adventures through the Instagram link on their official website: Virginia Adventures

🎥 YouTube: The official Virginia Adventures website also links to its YouTube channel.

🏞️ Virginia State Parks — Many Virginia Adventures races take place in or around Virginia's beautiful state parks.

📋 Race Calendar & Registration: Virginia Adventures Race Calendar

📍 Contact Virginia Adventures: Richmond, Virginia | (757) 784-8730

Thanks for listening, and as always:

Keep running. Keep exploring. Keep pushing your limits.

Find Virginia AdventuresAdditional Resources

🥑 Keto & Ultra Running: Fueling Your Body From the Kitchen to the Trail

What should a low-carb or ketogenic ultrarunner actually eat—not just during a race, but every day?

In this episode, we take a deep look at whole-food nutrition for the ultrarunner, from the grocery store and kitchen to the trail. We explore nutrient-dense foods such as beef, chicken, salmon, eggs, low-carbohydrate vegetables, avocados, olives, nuts, seeds, berries, cheese and other minimally processed foods.

We discuss why foods such as pumpkin seeds, walnuts, pecans, macadamias, hemp hearts and fatty fish can provide concentrated calories, protein, healthy fats and important micronutrients while remaining relatively low in carbohydrates.

But eating keto isn't simply about adding more fat. We also explore the importance of getting enough total calories, protein, electrolytes, vitamins, minerals and fluids, particularly when training for 50K, 50-mile, 100K and 100-mile events.

We look at practical ways to build meals around whole foods:

🥚 Breakfast
🥩 Lunch
🐟 Dinner
🥜 Snacks
🏃 Pre-run nutrition
🔄 Post-run recovery
🎒 Long-run and race nutrition

We also discuss meal preparation, grocery shopping, batch cooking and how to make a whole-food approach sustainable during a busy training schedule.

One of the biggest attractions of keto for endurance athletes is increased fat oxidation. Research consistently shows that low-carbohydrate/ketogenic diets can substantially increase the body's ability to use fat for fuel. However, greater fat burning does not automatically mean better race performance. Recent systematic reviews have found mixed or neutral effects on endurance performance, while some evidence suggests high-intensity and repeated hard efforts can be more challenging when carbohydrate availability is low.

We discuss the idea of metabolic flexibility—being able to use different fuel sources according to the demands of training and racing rather than treating nutrition as a one-size-fits-all system.

We also discuss electrolyte changes during carbohydrate restriction, GI tolerance, inadequate calorie intake and the possibility of unintentionally under-fueling. The goal isn't to promote keto as the perfect diet. It's to help runners understand what the research says, where the uncertainties are, and how to experiment responsibly during training.

For ultramarathoners, the International Society of Sports Nutrition recommends an individualized, periodized, food-first approach and emphasizes adequate calories and protein; it also notes that evidence supporting ketogenic diets specifically for improving ultramarathon performance remains lacking.

We also examine practical trail foods and preservation. Nuts and seeds are naturally portable, while foods such as cooked meat, eggs and soft cheeses require careful temperature control. USDA guidance states that perishable foods should generally be refrigerated within 2 hours—or 1 hour when temperatures exceed 90°F.

Remember: Always test your nutrition strategy during training before race day. What looks perfect on paper may not agree with your stomach at mile 50.

Sports Nutrition & Ultrarunning:
International Society of Sports Nutrition — Ultra-Marathon Nutrition Position Stand

Keto & Endurance Research:
PubMed — Ketogenic Diets and Endurance Runners Systematic Review

PubMed — Low-Carbohydrate/Ketogenic Diets and Aerobic Performance

Whole-Food Nutrition:
Harvard Nutrition Source — Healthy Fats

Harvard Nutrition Source — Vegetables & Fruits

Food Safety:
USDA Food Safety Basics

This episode is for educational purposes and isn't individualized medical or nutrition advice.

🏃‍♂️ From the Kitchen to the Trail🔥 The Fat-Adaptation Question⚠️ Don't Forget the Risks🧀 Real Food on the Trail📚 Resources

Dr. Jami Dulaney: Heart Health, Metabolic Health & Ultrarunning

What happens when a cardiologist who has spent decades treating heart disease begins questioning the traditional approach to nutrition and health? In this episode, I sit down with Dr. Jami Dulaney, a cardiologist, endurance athlete, and ultrarunner who has spent her career exploring the connection between nutrition, metabolic health, cardiovascular health, and longevity.

Dr. Dulaney shares the personal family history that led her to cardiology and explains how running eventually grew from a way to stay fit into marathons, Ironman triathlons, swimrun, trail running, and ultimately ultramarathons. She recently completed a 100-mile race, giving her a unique perspective as both a physician and endurance athlete.

We dive deep into nutrition and endurance fueling, including her evolution from a whole-food, plant-based approach to her current low-carbohydrate, high-fat approach. She explains her experiences with traditional high-carbohydrate race fueling, the highs and lows she experienced with gels, and why she began experimenting with lower carbohydrate intake during training and racing.

We also discuss metabolic health, insulin resistance, inflammation, cholesterol, LDL, ApoB, Lp(a), triglycerides and HDL, and why Dr. Dulaney believes athletes shouldn't assume that being lean and extremely fit automatically means they are metabolically healthy.

For runners, one of the most important parts of our conversation is knowing when to push through normal fatigue and when to stop. Dr. Dulaney talks about warning signs such as chest pain, jaw or shoulder pain, unusual shortness of breath, dizziness, weakness, abnormal heart rhythms, and cold or clammy sweating—and why athletes should never ignore those symptoms simply because they're accustomed to discomfort.

We also talk about family history, cardiovascular screening, calcium scores, training with a known cardiac condition, hydration, recovery, and the long game of staying healthy enough to continue running for decades.

And her advice to an ultrarunner who wants to still be running at 70 is simple: take care of yourself, pay attention to your metabolic health, prioritize recovery, and don't take your health for granted.

Website & Medical Practice:
Dr. Jami Dulaney, MD

Jami Dulaney MD Wellness Podcast:
Listen to the Jami Dulaney MD Wellness Podcast

Apple Podcasts:
Jami Dulaney MD Wellness Podcast on Apple Podcasts

Email: [email protected]

Social Media:
Facebook, Instagram & X: @jaimeladulaney

Practice: Dr. Dulaney's practice combines internal medicine, cardiology, nutrition education, wellness, and lifestyle-focused care.

This podcast is for educational and informational purposes only and is not medical advice. Always consult your own qualified healthcare professional regarding your individual health and exercise decisions.

Connect with Dr. Jami Dulaney

Blackbeard’s Revenge 100: Flat Doesn’t Mean Easy

What does it really take to run 100 miles along North Carolina’s Outer Banks? In this episode, Josh talks with Priscilla Nobles, race director with Trivium Racing, about the Blackbeard’s Revenge 100—a point-to-point ultramarathon from Corolla to Hatteras.

Blackbeard’s Revenge offers a 100-mile race, 100K, and 100-mile relay, with a 36-hour time limit. While the course is almost entirely paved and follows a relatively straightforward route along NC 12, Priscilla explains why flat does not mean easy.

Runners face intense sun exposure, little shade, coastal wind, blowing sand, and rapidly changing weather. Conditions can range from shorts-and-tank-top weather to torrential rain and powerful winds. One year, flooding even forced the course to be changed to a 50-mile out-and-back.

We also dive into the race’s extensive support system, including 17 aid stations, real food such as pizza, pierogies, bacon, broth, pickles, chips, fruit and candy, plus Tailwind and HUMA gels. The race is cupless, with reusable cups provided to runners.

For 100-mile runners, there are four on-course drop bags plus a finish-line bag, while 100K runners receive two on-course bags and a finish-line bag. Pacers are welcome with a waiver, and the race is particularly crew-friendly, with access available at most aid stations.

One of the biggest lessons from our conversation? Nutrition can make or break your race. Priscilla explains that stopping eating is one of the biggest reasons runners DNF, making gut training and practicing your nutrition plan before race day essential.

Her three biggest pieces of advice for runners are simple: carry a buff or neck gaiter, practice your nutrition, and remember to look up and enjoy the scenery. Along the course, runners pass at least three lighthouses, including the memorable Hatteras Lighthouse section.

Blackbeard’s Revenge 100 — Registration & Race Information:
Blackbeard’s Revenge 100 on RunSignup

Trivium Racing:
Trivium Racing

Blackbeard’s Revenge on Facebook:
Facebook

Blackbeard’s Revenge on Instagram:
Instagram

Runners can also join the Blackbeard’s Revenge Facebook participant group for advice and race-day tips from the community. Trivium Racing also offers virtual race clinics that can help athletes prepare, including runners who haven't registered yet.

If you're considering your first 100-miler, this conversation is a great reminder that the hardest course isn't always the one with the biggest mountains. Sometimes, 100 miles of pavement, sun, wind and sand is more than enough.

Are you ready to take on Blackbeard’s Revenge? 🏴‍☠️🏃‍♂️

🏴‍☠️ Learn More & Register

Ready to go beyond 26.2 miles? In this episode, we explore what runners need to know when making the jump from marathoner to ultrarunner.

Ultrarunning is more than simply running farther. We break down the major distances—from the 50K and 50 miles to the 100K and 100 miles—and discuss why a 50K can be an excellent starting point. We also look at 6-, 12-, and 24-hour timed events, which can offer beginners frequent access to aid and support.

We explore how terrain and elevation can completely change a race. A flat 100-miler can be dramatically different from a technical mountain 50K, so we discuss climbing, descending, power hiking, technical trails, and ways runners without hills can prepare using stairs, incline treadmills, and strength work.

We also cover aid stations, drop bags, crews, pacers, cutoffs, cupless racing, nighttime running, and backup lighting. Safety topics include rhabdomyolysis, acute kidney injury, hyponatremia, dehydration, and the importance of not running through injuries.

Finally, we discuss the mental side of ultrarunning—breaking a huge distance into manageable sections, focusing on the next aid station, using visualization, and learning to keep moving when things get difficult.

Looking for your first ultra? Check out:

• UltraSignup
• Running in the USA
• Ultra Running Magazine
• Find a Race (UK)
• GB Ultra Runner
• Ahotu (Worldwide)
• Run Ultra (International)
• Ultra Race Calendar
• Australian Ultra & Trail Runners Association (AURA)
• 100% Pure New Zealand

Whether you're considering your first 50K or dreaming about 100 miles, this episode will help you choose the right race, understand the challenges, and prepare for the adventure beyond 26.2.

The marathon may have been the destination once. In ultrarunning, it's just the beginning.

[email protected]

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

United States & North America

• UltraSignup — One of the best-known platforms for U.S. trail and ultramarathon races. You can search by distance, location, and race type.
• Running in the USA — Large U.S. race directory with ultras as well as shorter distances.
• Ultra Running Magazine – Race Calendar — Excellent for finding U.S. and Canadian ultras, with filters for 50K, 50 miles, 100K, 100 miles, timed events, and more.
• Ultra Race USA — U.S.-focused ultramarathon directory that lets runners search by location, distance, date, and race type.

United Kingdom & Ireland

• Find a Race – Ultra Marathons — Very useful UK ultramarathon calendar with 100+ ultras listed annually.
• Running Calendar UK – Ultramarathons — UK-focused race calendar with ultra-specific listings.
• GB Ultra Runner — Large UK ultra calendar covering England, Scotland and Wales.
• UK Ultra — Race organizer with a substantial selection of UK trail and ultramarathon events.

Europe & Worldwide

• Ahotu — Probably the best one to add for international runners. It covers endurance events in more than 198 countries and specifically allows filtering for ultramarathons and fixed-time races.
• Run Ultra — International ultra calendar with races across multiple countries and distances.
• Ultra Race Calendar — International database that can be filtered by country and distance, including Australia, New Zealand, Canada, Europe and the U.S.

Australia

• Australian Ultra & Trail Runners Association (AURA) — This is the one I'd definitely include for Australia. It maintains a calendar of AURA-approved ultra-running events across Australia.
• Ultra Race Calendar – Australia — Australia-specific ultra listings, including 50K, 100K and longer events.

New Zealand

• Ultra Race Calendar – New Zealand — New Zealand-specific ultramarathon listings.
• 100% Pure New Zealand – Trail Running Events — Official New Zealand tourism site featuring major trail and ultra events.