Guide To Running Your First Ultramarathon скачать в хорошем качестве

Guide To Running Your First Ultramarathon

This is my detailed beginners guide to running your first ultramarathon. Chapters 00:00 Introduction 00:25 Selecting the Event: Selecting The Distance 01:26 Race Organiser 02:08 Race Difficulty 02:42 Time of Year 02:59 Type of Route 03:22 Self Sufficiency 03:51 Event Recommendation 04:16 Training: Endurance 04:39 Warning About Under Training 05:09 Long Runs 06:40 Learning Your Race Pace 07:05 Strength and Conditioning 07:17 Speed Sessions 07:35 Training Plan and Coaching 08:50 Race Preparation: Running Gear 09:02 Trail Shoes 09:37 Running Vest 09:59 Water Storage 11:05 Mandatory Gear 11:46 Travelling Light 12:22 Head torch 12:39 Route Planning 12:58 Navigation Options 13:58 Learning The Route 14:42 Breaking Up The Route 15:23 Gaps Between Aid Stations 15:41 Estimating Race Timing 17:24 Race Recce 18:10 Nutrition Strategy 18:58 Types of Nutrition 19:03 Liquid Carbohydrates 19:39 Running Gels 20:29 Salt Sources 21:04 Solid Food 21:24 Drugs 21:46 Practice Nutrition During Training 22:05 Racing: Pacing 22:58 Pacing by Large Sections 23:46 Pacing by Heart Rate 24:42 Aid Stations 25:35 Negative Split Pacing 26:23 Pacing Downhills 26:48 Race Day Nutrition Approach 27:24 Physical Challenges: Cramp 28:30 Stomach Issues 29:33 Injury 30:17 Mental Challenges 31:12 When Things Go Wrong