In this solo episode of The Free Outside Show, I’m answering some of the biggest running questions I’ve been getting lately—especially around heat training, endurance nutrition, speed work, Ketones, Sodium Bicarbonate, and recovery. I break down the best strategies for sauna sessions, heat adaptation, and passive heat training, plus how to avoid overdoing it.

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I also dive into race-day and ultra running nutrition, covering carbs, hydration, and gut training so you can perform your best without bonking. And of course, I tackle the big question of speed work—how often should you do it, why social media makes it seem like everyone is always running fast, and how to actually train smarter (not just harder).

What I Cover in This Episode:

🔥 Heat training 101 – Sauna vs. passive heat, how long to stay in, and when to back off

🥤 Can you drink water in the sauna? (Yes, and here’s why it won’t ruin your adaptation)

⚡ Ketones: Are they worth the hype? (And why I’m still trying to find out)

🍫 Ultra running nutrition – The 5 food groups you need to balance fueling

🏃‍♂️ Should you do more speed work? (And why the internet is probably lying to you)

🧊 Cold plunges – When they help, when they hurt

🛑 Why bad workouts don’t mean bad fitness – RPE, effort-based training, and confidence

👟 Winter running gear tips – Keeping your legs warm to avoid injury

This episode is packed with practical training advice for trail runners, ultrarunners, and endurance athletes. Whether you're training for a 100-miler, marathon, or your next big FKT, this will help you train smarter, fuel better, and avoid burnout.

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Sound Bites

"RPE helps gauge effort in training."

"Trust your training plan and stick to it."

"Life stress affects training performance."

"A 10-minute run is better than no run."

Chapters

00:00 Introduction to Heat Training

04:13 Exploring Ketones and Recovery

08:02 Nutrition Strategies for Endurance Athletes

11:53 Understanding Perceived Exertion in Training

15:58 The Importance of Cross Training

20:09 Managing Life Stress and Training Adaptations

22:03 Final Thoughts and Gear Recommendations

Keywords

heat training, ketones, nutrition, perceived exertion, cross training, life stress, endurance athletes, rate of perceived exertion, how to get faster, sodium bicarb