In this episode, we look at one of the most important skills in ultrarunning: managing the low points. Every runner will face dark moments during an ultra, but a low point is not necessarily the end of the race. It is usually information: you may need fuel, fluids, sodium, cooling, warmer clothing, slower pacing, or simply a mental reset.

The key message is: do not make big decisions from a low point. Instead, use the simple process: Check. Fix. Wait. Check what may be causing the problem, fix one or two obvious things, then give yourself 15 to 30 minutes before judging the race again.

The goal is not to feel good all day. The goal is to stay functional when things feel bad.

Key references:

1. Pageaux, B. - “The psychobiological model of endurance performance”

2. Marcora et al. - “Mental fatigue impairs physical performance in humans”

3. Blanchfield et al. - “Talking yourself out of exhaustion: the effects of self-talk on endurance performance”

4. Burgum et al. - “Reduced mood variability is associated with enhanced performance in ultramarathon running”

5. Bieleke et al. - “If-then planning”

6. Tiller et al. - “International Society of Sports Nutrition Position Stand: Nutritional considerations for single-stage ultra-marathon training and racing”

7. Hew-Butler et al. - “Exercise-Associated Hyponatremia: 2017 Update”

8. Cao et al. - “Head, face and neck cooling as per-cooling during exercise in the heat”

9. Bongers et al. - “Cooling interventions for athletes”

10. Costa et al. - “Nutrition for Ultramarathon Running: Trail, Track, and Road”