Home Healthy Lifestyle Ultramarathoner Emma Coburn's top advice for endurance running

Ultramarathoner Emma Coburn’s top advice for endurance running


EVery runner whether you log a few miles a week for fun or if you’re competitive training for races familiar with The Wall: score in your run when it feels unable to keep going. You start to question why the hell you decided to hit the pavement in the first place, think about the bed you could lie on or – literally anything else you could do. When you hit The Wall, you need to dig deep to push through.

As a competitive athlete, Emma Coburn No stranger to being beyond her limits. In 2016, Coburn took home a bronze medal at the Olympics for a 3,000 meter tower crossing – the first American woman to attend that event. Besides being the fastest bell tower in the country, Coburn also competed ultramarathons, Which by definition is even longer than 26.2 miles which makes up a traditional marathon.

“Since running is my job, I run it twice a day, generally between 85 and 95 miles a week,” Coburn added that she also ships the weight three times a week. But while Coburn is no stranger to intense workouts, that doesn’t mean they’re always that easy – and she says it requires physical and mental endurance to get past the finish line. Here, Coburn shares top tips for preparing you mentally and physically for enduring runs.

1. Eliminate boredom while running

Guess what: Even Olympic runners get bored with doing mile after mile. But Coburn says being part of a team motivates her to strive even when she feels less motivated. “I’ll never give up running because I don’t feel like it or because I want to be comfortable inside,” she said. “So I never skipped a run, but I have different ways to continue to find fun in it.”

Coburn says one of her favorite ways to keep her happy is to do it with someone, such as one of her teammates. “Running with people is really helpful,” she said. “I’m going to do an hour long run with a teammate and we’ll just chat and gossip. That really helps to eliminate boredom ”.

On days Coburn is performing solo for a long time, she says she listens to music, podcasts, or reads books Can be heard. Just think about how many books you could get through running miles into two numbers …

2. Refueling

Of course, it takes more than mind games to build stamina. Refueling properly Your body is crucial, too even if you don’t run for as many miles as an Olympic athlete. Coburn says her general diet is a balance of protein, carbs and plenty of vegetables, of which protein is especially important for her to keep up with her runs. Generally speaking, Normal inactive people should be aiming for 50 grams of protein per day; a moderately active person should get 75 grams; and those who are very active should consume 100 grams or more of protein.

3. Focus on hydration

Besides her nutrient intake, Coburn says she makes sure she gets enough H20. “Instead of drinking a lot of water before running – which will build up in my stomach or cause me to urinate – I focus more on hydration throughout the day,” she said. She aims to drink a gallon of water throughout the day to stay hydrated.

She is also a huge fan of Nuun hydrated tablets, a brand for which she is a sponsor. “I was introduced to Nuun in 2014 through an athlete best friend and have been using the product ever since,” she said. Coburn alternates between different types of tablets – for example Immune blend ($ 22 for a pack of 4) and Energy mix ($ 26 for a pack of 4). She also likes to use it The rest are mixed ($ 23 for a pack of 4) while she’s traveling, to help alleviate the jet lag.

Without proper mental and physical preparation, you won’t have the reserves of energy you need to keep going when the journey gets tough. And even when no Olympic medals are at stake, completing each lap is a win.

You have passed. Looking for a way to recover? Check out the video below for a good stretching routine:

In the meantime, you will have no trouble.

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