Before starting to run I recommend taking a proactive step towards a safe and successful running journey. Consider consulting with a physiotherapist to assess your body's alignment and identify any potential weaknesses or dysfunctions. This guidance will help you understand if your body is ready for the demands of running.

Remember, running often reveals underlying issues that may have been present before you started running. By addressing these issues upfront, you can reduce your risk of injury and set yourself up for a more enjoyable and sustainable running experience.

Firstly, what type of running are you going to be doing? Trail or Road? Then, find a shoe that is comfortable above all else. Once you have a selection of comfortable shoes, decide on the specific features that matter most to you, such as cushioning, support, and traction, considering factors like your foot strike, running style, and personal preferences.

For the most personalized fit, consider visiting a running or orthopedic store where experts can assess your gait and recommend shoes that cater to your unique needs. They may even watch you run to ensure the perfect fit, helping you find the ideal shoe to support your running journey

When it comes to creating a running plan, specificity is key to each individual. The ideal number of days per week for you will depend on your unique schedule, goals, and priorities. For most people, running is not the top priority - family, work, and other responsibilities often take precedence. As a result, the best approach is to find a balance that works for you.

Rather than following a one-size-fits-all plan, it's essential to consider your lifestyle and goals when determining how many days to run per week. Working with a coach can be incredibly helpful in this regard, as they can help you identify the optimal training schedule to achieve your goals while also respecting your other commitments.

Ultimately, the key is to find a routine that is sustainable, enjoyable, and aligns with your priorities. By doing so, you'll be more likely to stick to your training plan and make progress towards your running goals.

To optimize your nutrition and hydration during running, it's essential to train your gut like you would train your legs. This involves progressive overload, specificity, and consistency. For races over 2 hours, aim for at least 60g of easily digestible carbs per hour. Experiment during training to find what works best for you.

For hydration, follow a simple principle: drink small amounts frequently. Perform a sweat test in varying temperatures to determine your hourly fluid and electrolyte needs. This will help you develop a personalized hydration plan for race day

An ultra marathon is technically any distance exceeding 26.2 miles (42.2 kilometers), but for many enthusiasts, the minimum distance is considered to be 50 kilometers. What's exciting about ultra marathons is that they can take place on various terrains, including tracks, roads, and mountains, offering a diverse range of challenges and experiences.

Beyond traditional distance-based ultras, there are also time-based events, such as 12-hour, 24-hour, and multi-day ultras, which cater to those seeking a unique approach to long-distance running. Another intriguing format is the backyard ultra, where participants must complete a 6.7- (4.2 mile) kilometer loop on the hour, every hour, until only one person remains.

The vast array of ultra marathon options is what makes the sport so captivating, allowing individuals to choose the type of event that suits their interests, abilities, and preferences. Whether you're a seasoned runner or just starting out, there's an ultra marathon out there for you, waiting to be discovered and conquered

Honestly, I wouldn't recommend it for anything beyond a 5K or 10K. Pre-made plans don't take into account your individual needs, schedule, and fitness level. They can't adjust to your unique circumstances, which can lead to injury or burnout.

As a coach, I create personalized plans that address your specific needs and goals. This is especially important for ultra marathons, where factors like terrain, temperature, and nutrition play a huge role. I'll work with you to develop a customized plan that helps you build the skills and endurance you need to succeed.