In the evolving world of ultrarunning, the expertise shared by seasoned athletes can be invaluable. In this monthly article series, ultrarunner, race director, and coach Gabe Joyes addresses common queries from runners seeking insights to enhance their performance. This column is an interactive space where readers can submit their questions about various aspects of running. If you’re interested in contributing to future discussions, don’t hesitate to reach out through the provided submission form or by visiting this link.

In this edition, Gabe tackles a range of topics including effective strategies for coping with unexpected performance outcomes, overcoming palate fatigue during extended runs, and understanding the complexities of sweat rate and sodium intake.

Gabe’s Tip of the Month: Reframing Your Mindset

Many runners have experienced that moment when they wonder, “Why did that run feel harder than it should have?” It’s essential to unpack this statement. Often, it’s a reflection of our expectations placing undue pressure on ourselves. Replacing “should” with “expected” paves the way for productive analysis. Instead of berating yourself, consider what factors contributed to your performance—be it training, hydration, or nutrition.

Understanding that discomfort during a run is often a function of a variety of variables empowers you to find solutions for future challenges. Focus instead on recognizing specific areas for improvement rather than imposing a negative narrative on your efforts. This liberated mindset allows you to approach your runs with a much healthier perspective—one that fosters growth rather than anxiety.

Combatting Palate Fatigue

How do you deal with palate fatigue during longer adventures and races? — Amanda

Palate fatigue can become a significant hurdle during ultraruns. Many runners find themselves repulsed by their go-to energy gels or sports drinks halfway through a race. Craving a change can be critical, yet finding something palatable can feel like searching for a needle in a haystack. After numerous experiences battling palate fatigue, I learned that simplicity is often key.

Consider your diet during a marathon session much like when recovering from an illness. During those times, we often gravitate towards bland, easily digestible foods that don’t overwhelm our senses—think soda, broth, or even potato chips. Overly flavored snacks can become unbearable over time, so it’s wise to pack more bland, salty snacks for race day, reserving flavorful options for before and after your event. Relying on flavorless gels could boost your performance and focus on simply making it to the finish line.

Sweat and Sodium: Finding Your Ideal Intake

Do you have a sodium intake goal for long and/or hard efforts? — Cameron

Understanding your sodium needs can have a profound impact on your endurance performance. Recently, I underwent a sweat test to accurately gauge my sodium loss during runs. The results confirmed what I suspected: I lose a significant amount of sodium in my sweat. On average, my sodium concentration is around 1,200 milligrams per liter. This means, on particularly hot days where I might sweat two liters an hour, I should aim for approximately 2,400 milligrams of sodium to compensate.

It’s essential to recognize that while the sodium concentration in sweat remains consistent, factors like temperature and humidity directly affect total sweat rate. Knowing your specific numbers can help guide your nutrition and hydration strategy. Many athletes find invaluable insights through precision sweat tests conducted at reputable laboratories. Services such as Precision Fuel and Hydration or accredited sweat testing centers can provide tailored recommendations crucial for maximizing performance.

Engage with the Community

Are you on a quest for deeper insights into your training regimen? Share your experiences or submit your questions to our Ask-the-Athlete column! Engage with us via the submission form, or follow our conversations on social media platforms like Instagram. We value the opportunity to learn and grow together through shared knowledge.

Discussion Points

• Have you undergone a sweat test? What insights did you gain that changed your approach to sodium intake during running?
• What other questions do you have for Gabe? Your queries could be featured in an upcoming article!