Ultra Essentials Part 2 of 3: Hydration Strategies, Clothing & Gear and Navigating The Trails

Intro: 0:07

This is the Choose to Endure Ultra Running Podcast with your host. He's English, not Australian Richard Gleave.

Richard (Host): 0:20

Welcome back to Ultra Essentials, your comprehensive refresher guy To mastering the world of Ultra Running. This is the beginning of part two, where we will get into another three chapters worth of information. I am Richard Gleave, your host on this Ultra Running Stage Race. I

n this next chapter, which is going to be chapter four, we are diving into a vital topic, which is hydration strategies and packs. So hydration in Ultra Running is a bit of a balancing act. It's not just about drinking water, it's about understanding your body, especially over long distances and varying conditions. So let's venture first for knowledge on this critical aspect. First let's talk about hydration needs. So your hydration strategy will depend on several factors the weather, your sweat rate, the intensity of your run and even your individual physiology. There really isn't a one size fits all approach, but the goal is always to prevent dehydration without overdoing it. So choosing the right gear is pretty crucial. Hydration packs and water bottles come in a variety of forms. Packs are really great for carrying large volumes of water in bladders on your back. They're hands free, but they can be difficult to refill at aid stations and only allow one type of fluid at a time. It's also and I know this from experience pretty difficult to accurately gauge how much fluid is left in there, because you can't see it. Bottles might be preferable for shorter runs or if you like to monitor your intake more precisely. They're also quick and easy to fill on the move and allow for different types of fluid in each container. However, of course, they're going to carry significantly less liquid and you're going to need a way to refill them much more often. So when planning for water stops and refills during races, you've got to get to know the course, Check the race map for water station locations and plan your hydration according. If stations are far apart, you'll need to carry more with you. Obviously, and in self-supported races, it's even more critical to know where your natural water sources are and whether or not you might need to carry additional purification tools, such as a filter that fits on the top of your bottle that you can get water from streams and filter it down while you're drinking it. We also need to talk about signs of dehydration and overhydration. Don't forget about that. So dehydration can lead to fatigue, dizziness, confusion. It's important to drink before you feel thirsty and, on the flip side, overhydration or hyponatremia can be just as dangerous. It occurs when you drink too much water without replenishing electrolytes, and that can lead to nausea, headaches and, in severe cases, seizures. So a good practice is to drink small amounts of water frequently, sip and sip often, and don't forget those electrolytes. They are essential for maintaining a fluid balance. You can get them through sports drinks, sometimes electrolyte tablets, salt tabs or even certain foods. So that's it for this chapter on hydration strategy and packs. Remember, these are bite-sized chapters. For broader view. Next time, on Ultra Essentials, we'll cover dressing for success, choosing the right clothing and gear. Until then, stay hydrated, stay safe and keep running on those trails. I'm Richard Glee. See you on the next one.

Welcome to chapter 5, Dressing for Success Clothing and Gear. In this one, we're focusing on what to wear and carry to ensure maximum chance of comfort and performance while you're out on the trails. When you're out on an ultra, your clothing is clearly more than just fashion, Although fashion helps too. It's good to be cool. It's your first line of defense against the elements, whether it's the blazing sun, pouring rain, freezing temperatures, whatever it is, wearing the right gear can make a huge difference to your race. So let's start with the basics for the different weather conditions. In hot weather, white-colored, loose-fitting. Most of your wicking clothes are key. Definitely those are what we need for most of the time here in southeast Texas. They're going to keep you cool and dry. Dry you off fast For colder weather. Think layers right. So a moisture-wicking base layer, an insulating middle layer and then a windproof and waterproof outer layer. Layering is a real game changer. It allows you to adjust your outfit according to your body temperature and the changing weather throughout the day. So start with the base layer that wicks sweat away from your skin, and then add those insulating layers for warmth. Then top it off with a protective layer against wind and or rain. When choosing clothes, materials matter, so look for synthetic fabrics like polyester or nylon for your base layers that we just talked about. They are really good at moisture-wicking and they're quick drying. Avoid cotton, as it absorbs moisture and it takes a long time to dry, which can lead to chafing and discomfort. And don't forget other essential gear. A hat like this or a visor can be really crucial for sun protection, while gloves and a warm hat are must-haves for cold conditions. Sunglasses are also important, not just for sunny days, but to protect your eyes from dust and debris. Remember the right clothing and gear not only keep you comfortable, but also keep you safe. It's about preparing for the unexpected and being able to enjoy the trail right, no matter what the conditions. That wraps up this chapter. Next time we're going to navigate the trails together, exploring maps, tech and tips for staying on course. Until then, dress smart, run long and enjoy the journey. Look and sharp, feeling comfortable.

Welcome to chapter six of our ultra essential series. In this one, we are taking the path less travel to discuss navigating the trails, maps and tech. So let's get on track with the essentials of trail navigation. Navigating the trails is a skill that every ultra runner should master. It's not just about finding your way out there. It's about safety, efficiency and being able to enjoy the journey. Whether you're in a dense forest or you're out in a vast desert, knowing where you are and where you're going is pretty crucial. So let's start with maps. Traditional paper maps can be invaluable. They don't rely on batteries or signals and they give you a broad overview of the terrain without needing any recharging. However, obviously, in the world of ultra running, technology also plays a huge part. There are loads of GPS devices and mobile apps that can provide near real time data. They can track your route and they can even share your location with friends or family. From a safety perspective, when using GPS or mobile apps, it's essential to know the basics in advance. Learn how to read the interface, learn how to set waypoints and understand what the data means. But remember, technology can fail right and it needs charging, so you always need to have a backup plan, like the paper map we just talked about, and a compass or a route you studied beforehand. Learn how to use those in case of emergency. Some races out there even mandator based plate compass and a map as part of their required kit. So you're definitely going to come across this. It's well worth taking a course or looking up a YouTube video on how to use those for your safety and to make sure others know where you are and you can find your way back. So reading trail markers and signs is another key skill. These markers can really vary greatly depending on the location, From painted blazes on trees, the little markers on wooden sticks to cans which are stacks of rocks. Familiarize yourself with the local marking system before you head out. And then, as we mentioned, safety that's another thing that's paramount. Always let somebody know your route and your expected return date. Be aware of your surroundings and potential hazards like wildlife, weather changes or difficult terrain. Carry a basic first aid kit. These are cheap, you can find them at lots of different stores and if you're running for a long time in remote areas, maybe also consider a satellite messenger or one of those personal locator beacons. Navigating the trails is a bit of an adventure in of itself, but with the right tools and knowledge, you can explore with confidence. That brings us to the end of part two of this ultra essential series.

Join us next, go around as we conclude the series with part three and we delve into the remaining four chapters, which are going to be training, techniques and plans, injury prevention and management, understanding and choosing the right events and, lastly but definitely not least, the ultra community. Until then, stay safe, stay aware, Happy trail running. I'm Richard Gleave and this has been your ultra essentials part two.