441 Manitou Ave, Suite 100
Manitou Springs, CO 80829 |
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Will Baldwin SunDog Running, the official coaching partner for the Pikes Peak Marathon  You don’t need to live at altitude or have access to big climbs outside your back door to train for Pikes Peak. Most race participants don’t! But with the right strategy, consistency, and a little creativity, you can effectively train for Pikes Peak from wherever you are! I’m Coach Will Baldwin, from SunDog Running, the official coaching partner for the Pikes Peak Marathon. Every year we help road runners, trail runners, first timers, and returning athletes get ready for this brutal and beautiful challenge. From altitude, climbing, terrain and fueling, there’s a lot to consider. Let’s jump into how to train smart so you feel confident and ready when race day comes around. When planning your training, remember to include long runs that simulate the terrain and challenges you’ll face as you train for Pikes Peak.
Timing of arrival: pros and cons Incorporating climbing into your training program is essential for those who want to train for the Pikes Peak Marathon and Ascent. Another common question around altitude is “When is the best time to fly (or drive) in?”. Many participants arrive close to race day due to logistical reasons. Some show up at this time hoping the effects of altitude don’t hit them until after the race. Although this may work for some, others feel the effects right away. Other participants come a week or two early to give themselves time to acclimate. Giving yourself time to do a few runs up high can improve your mental state and preparedness, but it can also wear you down if you don’t respond well to altitude. The extra time can provide logistical and scouting benefits, but likely won’t make a significant difference in adjusting to the altitude, as that generally takes a longer time period. Whether your strategy is to show up close to race day or arrive ahead of time, there are pros and cons. So don’t stress if one or the other works best with your schedule. Remember, the more specific your training to simulate the race, the better prepared you’ll be. Fueling for success How you fuel your body before and during the race is another factor that can greatly impact how you handle the altitude. If you get behind on carbs, fluids, and electrolytes, everything starts to unravel. Create a fueling plan ahead of time that focuses on getting at least 60g of carbohydrates per hour and staying on top of hydration and electrolytes during the race.  Simulate the climb, even if you don’t have one Pikes is steep, and it’s long. The grade averages around 11%, and most runners are climbing for several hours. It can be hard on your calves, achilles, lower back and hip flexors. Getting your body used to being in climbing position helps you stay relaxed, avoid injury, and move efficiently on race day. The biggest mistake I see is people hammering these sessions too hard early on. It’s better to go easy for a longer period than to destroy yourself in 20 minutes and be toast the rest of the week. You’re going to be climbing for hours on race day, so the goal is to accumulate time, consistently, week after week. Equipment to use: treadmills and stair climbers Start with one day per week to focus on vertical-specific training. If you have access to a stair climber or incline treadmill, either one will get the job done. As you progress in your training, work up to vertical training two or three days per week. Each of these movements prepares you for what you’ll face when you train for Pikes Peak. On the treadmill, the focus should be on incline, not pace. Increase the incline as steep as you can while still jogging — the goal is to accumulate minutes climbing. If you can hold a jog at 6-8% incline, that’s great. Over time, push the incline higher. Same idea on the stair climber: steady, consistent climbing with a zone 2 feel (about a 5 out of 10 effort). The more you can stack up 45–60 minute sessions, the better you’ll feel when the race hits.  Outdoor training: find the right grades to train on The race has a mix of grades, mostly in the 7–14% range, so I always encourage runners to scout routes with sections that mimic that climb. Look for a trail or climb near you with that kind of steepness even if only for a short section. Hit it a couple times and repeat sections. Get creative with loops. Use Strava, AllTrails, and local running groups to find routes that have the kind of climbing you need. When you embrace the process, you’ll find joy in every step of your journey to train for Pikes Peak. Strength and movement prep for Pikes Peak Strength training is essential. Running up Pikes Peak is similar to doing a single-leg, weighted step-up workout for hours. If your back, calves, or hip flexors aren’t ready, you’re going to feel it — probably before you even get to treeline. The good news? You don’t need a gym membership or a complicated plan, just a few key movements and a little consistency. You Don’t Need the Perfect Mountain — You Just Need a Plan I’ve coached runners from sea level, flat cities, and treadmill-only setups who went on to crush Pikes — and not just finish it, but enjoy it. If you’re consistent and willing to get creative, you’ll get stronger, more comfortable on the climbs, and more confident heading into race day. Use the below sample training plan when you’re already in the bulk of training but at least over a month away from race day. Stay consistent, listen to your body, and adapt workouts as needed. You’ve got this!
Brandon StapanowichAccomplished trail runner and Community Manager of Tava Lodge - providing premiere trail running and outdoor recreation in the Pikes Peak region.  Brandon Stapanowich, upper right corner, with friends during a training run for the 2011 Pikes Peak Marathon. The summit looms in the background. Erosion-Resistant Memories There are moments in life that come without fanfare and leave without much recollection. Most of our days seem to slip quietly into memory—at least they do for me. My childhood is a blur of vague impressions. I remember adventuring in backyard creeks, but not the names of the streets nearby. I recall pickup basketball and roller hockey games, but the names of the neighbors I played with have long since faded. But then there are the memories that stick. One of mine is the first time I learned about the Pikes Peak Ascent and Marathon. It was 1997, and I was a teenager flipping through Runner’s World in western North Carolina—over a thousand miles away from America’s Mountain. A single photo stopped me. It showed a line of runners climbing the 16 Golden Stairs. The landscape was stark and surreal, with granite boulders and wind-bent determination. The runners looked tiny, yet powerful. Some smiled, others grimaced, but they all moved forward with purpose. The image didn’t explain why they did so—but it didn’t need to. I felt it. Since then, I’ve come to understand that mystery. Trail running is deeply personal. Most of us aren’t chasing podiums. We run to discover something inside ourselves. Those early morning miles, the juggling act between training and life, the quiet satisfaction of tired legs—it all prepares us for the climb of life. I imagined what it must feel like to stand at 14,000 feet, looking down at where you came from, knowing you earned every step, and breathing in a deep sense of fulfillment. I wanted that feeling. Years later, that same photograph inspired my move to Manitou Springs and eventually led me to the start line in 2011. During my own journey, I leaned heavily on the trail running community—formal and informal training groups, trail veterans sharing hard-won knowledge, and generous advice passed down over miles together.  Running, Training and Community
Trail running may seem solitary, but the community is anything but. And that spirit is what fuels the new Pikes Peak Marathon and Ascent Training Camp this August. From August 7–10, we’ll gather on the slopes of Pikes Peak to offer an immersive, all-inclusive weekend designed to prepare runners for the Ascent and Marathon in September. The camp is hosted by Tava Lodge—a dream-in-progress adventure lodge that one day hopes to become a permanent space for mountain community and connection. Here’s what campers can expect:
Whether you’re racing for the first time, looking to connect more deeply with the Pikes Peak community, or want to immerse yourself in world-class trail running, this weekend will be one to remember. Come run with us and make some erosion-resistant memories of your own! [Register now – spots are limited.] Mary YangPikes Peak Marathon, Inc. - Office Manager  Crystal Sant and her family Finding Your Community If you set your mind to it, a lot of great things are possible. Crystal Sant is a beautiful example of putting thought to action. The 38 year old wife and mother of 5 children ranging from 9 years old to just 8 months (Wyatt 9, Salem 7, Tallulah 4, Sybella 2, Sawyer 8 months) reminds us that we are capable of much more than we may believe. Crystal doesn’t let the demands of parenting keep her from doing what she loves. Instead, she brings her little ones along for the ride—sometimes literally—pushing a stroller, encouraging her older kids to run or bike alongside while setting an example of resilience and determination. Crystal and her growing family moved from Rhode Island to Colorado Springs in 2018. While in Rhode Island, she was involved in several fitness and run groups such as the November Project and Run & Chug. She recalls that everyone showed up for workouts numerous days each week regardless of what the weather was like. There was accountability and camaraderie. One group, in particular, stood out. It was called Fit for Moms, a fitness group geared towards moms with small children. That group eventually inspired Crystal to form her own fitness group called Go Momma, Run. She offered this as a free group to moms and encouraged the group members to bring their children to the workout sessions. Ever since becoming a mom herself, she has felt inspired to motivate other moms to get outside and stay active. Crystal believes that all too often, women can become content in the role of being a mom, so much so that they stop doing activities they once loved, such as running. After moving to Colorado Springs, Crystal realized she missed the camaraderie of her running and fitness community. She made a couple of attempts to strike up similar groups geared towards moms with small children but couldn’t quite strike up enough interest. Eventually, she stumbled upon the Incline Club run group and now describes that as being her community. There are approximately 50-60 runners that meet up on Sundays and run various routes. Crystal appreciates the fact that there are older group members that she is unable to keep up with. She describes herself as a sprinter, not a fast long distance runner. She terms running with a double stroller, sloggin (slow jog).  Crystal, during pregnancy #5, training atop Pikes Peak Running Through Pregnancies It didn’t take long for Crystal to become familiar with the trail systems throughout Colorado Springs. She continued to workout and run throughout all of her pregnancies. Just weeks before giving birth to her son Sawyer, she was running along Devil’s Playground, located just a few miles below the top of Pikes Peak. On her way to the summit, she passed a gentleman resting on a rock. He smiled and looked over at her and said, “I was thinking of quitting and then you came along.” Another channel that keeps Crystal running is her part-time job. She works for a company that lines her up with families who hire her to run their dogs. It was of no surprise that she would pursue such a job. Her enthusiasm carries over into all aspects of life. Though she is strong of mind, body, and spirit, Crystal has faced many challenges throughout her pregnancies and running career including postpartum depression, high blood pressure, plantar fasciitis, and scoliosis. Regardless of what life has thrown her way, she has remained determined to run through it and keep moving forward.  Crystal, literally running with kids in tow Running with Kids in Tow Most parents know how difficult it can be to carve out time for exercise with young kids. Between diaper changes, school, and never-ending snack requests, the idea of training for a mountain race can seem impossible. But instead of seeing her children as a barrier to running, she’s made them a part of the journey. Crystal admits that it’s not always an easy journey, but she refuses to allow herself any excuses to not get outside and do the things she loves. Some days, she straps her youngest into a jogging stroller while her older kids run, hike, or ride their bikes alongside her. Other times, she carries her youngest in a front pack while tackling the steep steps of the Manitou Incline. It’s not always easy—there will always be unexpected detours—but for her, the rewards far outweigh the challenges. One outstanding character trait Crystal has is that she is always thinking ahead of what obstacles may come her way. She has purchased just about every attachment upgrade for her strollers to keep her children safe from inclement weather. All 5 children are equipped with heated gloves for hikes and runs. Crystal’s mantra is “I will never have an excuse not to run.” She believes all too often it is the mind that gives up and not the body. Following in Her Footsteps Crystal’s children are quickly following in her steps. By involving her kids in her running routine, she’s not only staying active but is also instilling in them a love for the outdoors and an appreciation for perseverance. Both Wyatt (9) and Salem (7) like to run and bike. Wyatt has become a skilled runner and participates in track and field and cross country. Talluah (4) loves to run in the mountains. Garden of the Gods is her favorite. Tallulah is quite the character. When asking her mom to go running she uses a dramatic voice filled with humor and command saying, “mom, I want to run in the mountains with you!” Sybella (2) currently holds the record for being the youngest person to make it up the incline on her own, encouraged by her mom’s spirit and a few gummy bears along the way up. I’m sure we can expect great things to come for the youngest, Sawyer (8 months). For the meantime, he will continue to enjoy the journey of being nestled in a carrier secured by his mom as she makes her way up through the beautiful trails of Colorado.
Preparing for the Pikes Peak Ascent Crystal ran the Pikes Peak Marathon for the first time in 2023, and the Ascent just weeks after giving birth to her youngest in 2024. This year, Crystal will take on the Ascent for a second time. She’s ready and determined to take on the 13.3-mile climb, which gains over 7,800 feet of elevation to reach the 14,115-foot summit of Pikes Peak. Her loving family will be cheering her on as she makes her way to the finish line. Training for the Pikes Peak Ascent is no small task, especially with five young children. It requires endurance, strength, and a deep mental toughness, all of which Crystal has. This year’s Ascent is more than just a race for her. It represents the years of running through pregnancies, the countless miles logged with kids in tow, and the determination to keep chasing goals despite the busyness of motherhood. Crystal said she is not racing to win, rather, the only person she will compete with on the mountain that day is herself. She has spent many hours on Pikes Peak and jokes about the change in barometric pressure being a real struggle. She remembers laying down, resting on a boulder once while making her way up the mountain when a fellow hiker asked if she was okay. She chuckled to herself and told the hiker that there was no need to worry about her because she was too stubborn to stop.  Encouraging Other Moms to Stay Active
Through her running journey, she hopes to inspire other moms with young children to stay active. Whether it’s walking, hiking, or running, she believes that making time for movement is not only beneficial for physical health but also for mental well-being. Motherhood is demanding, but that doesn’t mean moms have to set aside their own passions. For her, running isn’t just about crossing finish lines—it’s about showing her kids that anything is possible with persistence and heart. And on September 20, when she reaches the summit of Pikes Peak, she won’t just be celebrating her own accomplishment—she’ll be celebrating every mom who refuses to give up on her dreams. Undoubtedly, Crystal has inspired many people along the way. Most importantly, her husband and children. Crystal is thankful that she has found a community with her friends from the Incline Club. She mentioned a few of her closest friends in the group - Heather, Kathy, and Mary. On days when she struggles, they wait for her and lift her up. Crystal will be working with a running coach soon. Again, she said she isn’t trying to win races, she just wants to keep up with her friends and help to inspire others along the way. Tim BergstenOrignal article posted January 3, 2025 by Springsmag.com  With scenery like that in the Garden of the Gods 10 Mile Race, how can you not give it two thumbs up? Photo courtesy of Garden of the Gods 10s. From big miles and endurance challenges to panoramic scenery and just plain fun, here are 12 classic Colorado Springs active events for your bucket list. Pikes Peak country is big country. And when it comes to running and cycling, you can go big on beautiful mountain courses that make your heart thump with the joy of living while they also kick your butt. We’ve chosen some gutsy runs, rides and Colorado races for our bucket list, included some fast and fun 5Ks and tossed in a couple fun favorites. There’s never a better time to start planning and training than now. Most trainers will tell you that putting a goal on the calendar is vital to staying motivated. Speaking of that calendar, be sure to keep an eye on those registration dates. Some of these classic Colorado Springs events fill up fast, and some are already open for registration. Our 12 Epic Runs, Ride and Classic Colorado Races  You might get sun. You might get snow. No doubt, you will get in shape early in the year during the Pikes Peak Road Runners’ Winter Series. Photo courtesy of PPRR. Winter Series Jan. 11 – Feb. 22 - Four Race Locations They call it “The Coolest Race in Town.” Sure, that refers to the weather in January and February, but it also captures the welcoming vibes and the camaraderie of running in the winter. You may have sun; you may have snow. Hosted by Pikes Peak Road Runners, the Winter Series consists of four races that get progressively longer. Here’s the 2025 list:
pprrun.org Super Half Marathon and Game Day 5K Feb. 9 - Downtown and the Pikes Peak Greenway Trail Hit the trail before you veg out and pig out for the big game. If you’ve been running through the winter, you can go long early in the season. If you’ve recently started building your running game, you can stick to the short route. Either way, bring your fun game-face and race for paydirt in the annual Super Half Marathon and Game Day 5K. There will be school bands and cheerleaders, making a festive gameday atmosphere to cheer you on. The course is about as flat as it’s gets around here, so do a touchdown dance for that! pprrun.org 5K on St. Patrick’s Day March 15 - Downtown Colorado Springs The start of this 5K race resembles a massive green wave crashing down Tejon Street. Expect a big crowd to lace ‘em up for this long-running race before the St. Patrick’s Day Parade. The course is flat and fast, perfect for testing your physical conditioning after a long winter. Just be sure to wear green. And stick around afterward for the always-fun-to-see kids’ Leprechaun Fun Run. csstpats.com  The Spartan Race at Fort Carson will test your strength, endurance and mental fortitude. Photo courtesy of Spartan Race. Spartan Trifecta Weekend May 31 – June 1 - Fort Carson Why just run when you can carry heavy objects, climb, crawl and navigate obstacles like barbed wire and fire? Pair the Spartan toughness with the rugged terrain and Army honor of Fort Carson and it’s easy to see why there’s a long tradition of this grueling body- and soul-testing obstacle race. How hard do you want to go? You can choose your distance with options ranging from a sprint 5K with 20 obstacles to a 50K with 60 obstacles. Or if you really want the full pain, suffering and transformation, there’s a trifecta pass for all three weekend races. As part of the Spartan Honor Series, you’ll receive a special commemorative medal and experience a special challenge honoring our courageous service members and first responders of Fort Carson and beyond. au.spartan.com  Whether it’s Palmer Park, Cheyenne Canon or other locations in the multistage Pikes Peak Apex, the trails and scenery are epic. Photo by E. Clark, courtesy of Pikes Peak Apex. Pikes Peak Apex June 6-8 - Various trails in Palmer Park, Cheyenne Cañon and Cañon City The Apex has become the Springs’ biggest and one of the best Colorado races for mountain bikers. It’s a three-day endurance challenge on the slopes of Pikes Peak that showcases some of the best local trails, even while the route and featured trails change each year. The Apex also draws world-class pros as well as motivated amateurs looking for a bucket list experience. The new Apex Gravel gives gravel riders two options to race as well. The 135-mile Queen of the Canyons option follows much of the Gold Belt Tour Scenic Byway from Colorado Springs through Cripple Creek, Cañon City, Victor and back. And the “short” version, Mini Majesty, is 65-miles up Gold Camp Road and back. pikespeakapex.com  Garden of the Gods 10 Mile, 10K & Trail Run June 8 - Garden of the Gods Billed as the “Perfect 10,” it’s hard to argue. Garden of the Gods has been listed as the No. 1 Park in the country by the travel website TripAdvisor. And while most folks drive through the park, runners enjoy a more intimate experience as they gallop through a maze of sandstone towers. But don’t let the beautiful scenery fool you — the rolling hills of the Garden 10-miler, 10K and 10K Trail Run are a challenge that will redline your heart rate. The finish is worth the effort, as runners fly onto the grounds of Rock Ledge Ranch, run past barns, horses and cows, and then relax with good food, beer and music at the Race Expo. gardentenmile.com The Pikes Peak Ultra July 26 - Bear Creek Regional Park, Cheyenne Cañon If the peaceful pace of a 50-mile run appeals to you — meaning, you like to run all day — then the Pikes Peak Ultra is your event. The course was designed by ultrarunner and race director Justin Ricks, who wanted to “showcase some of the very best trails in Colorado Springs.” There are other options; they’re just all long: 20K, 30K, 50K and 50 mile. The race will test the toughest runners. The 50-miler includes 11,759 feet of elevation gain on the high slopes above Cheyenne Cañon. The 50K has plenty of sting, with 8,127 feet of climbing. Both include the summit of Mount Rosa at 11,500 feet. New to long-distance running on trails? The 20K is gentler with only 2,513 feet of elevation gain. There are plenty of aid stations with experienced ultrarunners there to keep you smiling and moving forward. But there’s no way around it: Prepare with lots of trail miles that go up. madmooseevents.com  It’s one big climb up Pikes Peak in the Broadmoor Cycle to the Summit. Photo by Tim Bergsten. The Broadmoor Cycle to the Summit Aug. 9 - Pikes Peak Highway Here are three words cyclists will understand when describing the Broadmoor Cycle to the Summit: “Shut up, legs!” There’s only one hill, and it’s a doozy. The distance of the ride is 12.42 miles, but be prepared because it finishes at the summit of Pikes Peak, 14,115 feet above sea level, making this one of the best Colorado races for cyclists. A popular ride, the Cycle to the Summit is doable by reasonably fit cyclists willing to gear down and spin the pedals. Elite cyclists make it seem easy. It’s not. But once you pedal through quiet, ancient forests beneath the peak’s monolithic sun-splashed face, you’ll realize there is no rush. The course is the same used by the racecar drivers in the Pikes Peak International Hill Climb, with a flurry of switchbacks and famous landmarks such as Devil’s Playground and Bottomless Pit. Ready to ride? Put in the climbing work in the spring and summer, and perhaps you won’t have to have that conversation with your legs — or at least not as often. coloradospringssports.org/cycletothesummit  Choose your distance and pace on the excellent trails of Cheyenne Mountain State Park in the Cheyenne Mountain Run. Photo by Tim Bergsten. Cheyenne Mountain Run Aug. 16 - Cheyenne Mountain State Park Runners and riders in the Pikes Peak area must cringe when they read the words: The trails in Cheyenne Mountain State Park are the best on the Front Range. Some secrets are best kept secret, after all. Fact is, while there is plenty of great singletrack out there, Cheyenne Mountain State Park is a special location. And if you’re up for a good run, the Cheyenne Mountain Run is the ticket. The 25K will take runners 3,350 vertical feet to the summit of Cheyenne Mountain. Expect 9-plus miles with lots of climbing. There are 10K and 5K options, as well. friendsofcmsp.org Rampart Rager Aug. 23 - Buffalo Lodge Bicycle Resort, Garden of the Gods, Rampart Range Road With a classic course designed by local rider and racer Jayson Middlemiss, this race is pedal-smashing fun. Beginning at the Buffalo Lodge Bicycle Resort, riders will cruise through Garden of the Gods. Then the fun begins: miles of uphill gravel grinding on Rampart Range Road. Good news, the grades are fairly gentle, and the views are magnifique. You’re going to climb about 6,700 feet overall, but the descent back down Rampart Range Road is a blast. rampartrager.com  Does it get more quintessential Colorado than running up a 14er in the Pikes Peak Ascent? How about running up and down in the Pike Peak Marathon? Photo by Alex Gauthier. Pikes Peak Ascent and Marathon Sept. 20–21 - Manitou Springs, Pikes Peak There are many ways to reach the summit of Pikes Peak. But if you’re up for a lung-busting challenge, nothing tops the Pikes Peak Marathon and Ascent. There are two races over one weekend. Some 1,600 runners tackle the 13.32-mile ascent on Saturday. The race begins in Manitou Springs and ends at the 14,115-foot summit of Pikes Peak. On Sunday, marathoners ascend the peak, then turn around and finish in downtown Manitou Springs. This is one of the best Colorado races around. It is revered and competed in by the world’s top mountain runners, these races will break you down — then restore you with new confidence as you run above tree line and negotiate the final steep switchbacks. And when there is no more mountain to ascend, you can see for 100 miles or more in every direction on a clear day. Oh, forget about conquering the mountain. Run this one to shush those voices that say you can’t. Registration opens on March 1, and you’ll have to prove qualifying times. Some of these other races count as qualifiers. pikespeakmarathon.org Colorado Springs Marathon
Oct. 4 - Colorado Springs Pioneers Museum, Pikes Peak Greenway Trail OK, so you’re done with the uphill grind. We understand. It’s difficult to find level ground in Colorado races. But the Colorado Springs Marathon will go easier on you. The race follows the Pikes Peak Greenway Trail as an out and back from downtown. That means the first half of the course runs slightly and gradually uphill — but slightly and gradually downhill for the second half. The gravel surface for much of the way is easy on the body, and the finish line festivities are on point. It’s a great choice for your first Colorado marathon. There are half marathon and 5K options too, and the event supports the Trails and Open Space Coalition. thecoloradospringsmarathon.com Dr. Travis M. Hearne, EdDFounder and CEO, Titanium Consulting Group  Back in 2019, I signed up for a half marathon. Now, this doesn't seem like a huge accomplishment - tons of people have completed this with little effort but this race was different, especially for me. Those of you who know me, know that I'm more of a pack mule than a distance runner. If you put a load of 80 pounds on my back, I'll saunter my way to any finish line over any distance - much like the buffalo that this article is influenced by. I won't break any land speed records, but I'll finish. I'll push through the storm... But a race where there's actual running involved is very tough for me to push through. The half marathon I signed up for was called the Pikes Peak Ascent and is one of the toughest half marathons in the world. The starting elevation for the race is 6,707 feet above sea level, culminating at over 14,000 feet! You are literally running up a mountain with 2,000 of your closest friends. Now, I'm not really sure why I signed up for this craziness, but I did, and I decided to radically commit to the training process and finishing the race. So, I began a training regimen that I found online and got to work. Over the next six months, I would run up hills for long distances and over several hours. I would lift lighter weights to improve my leg strength and stamina, focus on my nutrition, and pump myself up with whatever music or motivational speeches I could find. I felt pretty good! After training my butt off, race day finally came. For those of you that have participated in these wild and crazy events I don't need to tell you that I was PUMPED!! The starting line before any race is electrifying. People are laughing, talking about their strategies, and are all so full of joy, knowing that they are about to endure a ton of pain! Yeah, it doesn't make much sense to me either. The contagious energy and motivation were everywhere, and I couldn't help but join in on the excitement. I checked my water levels and made sure I had by two peanut butter and jelly sandwiches in a spot that I could easily reach. I was focused, driven, and completely unaware of the torment that I was about to endure. The gun went off and we all jolted out of our starting zones like young gazelles. I started at a good pace that I thought I could sustain until the climb got really tough. We started on the asphalt running through a small town before we got to the trailhead where the race really started. Once we hit the dirt everything changed. the uphill got more uphillier and the terrain got more treacherous with every mile. At each aid station I saw people tapping out and quitting the race. It was a lot harder than I thought it would be, but I was still ahead of my goal time. After about 7 miles up, I found myself walking and thinking... "Why in the world did I sign up for this thing?". I had only ever completed one half-marathon prior to this, and it was flat and at a much lower elevation. Now I was 10,000 feet above sea level regretting my life's decisions up until this point. There was still 6 miles left, and 4,000 more feet left to climb. Those aid stations were looking mighty comfortable. The easy thing would have been for me to just throw in the towel. Heck, only a small percentage of the world’s population made it as far as I had - this was good enough, right? But I remembered that I had made a promise to myself. I was committed to finishing this race. I was committed to crossing that finish line and doing something that I'd never done before. It was pushing me WAY outside of my comfort zone but that's where real change happens. "Suck it up buttercup! Don't you dare quit", I told myself repeatedly. I got myself moving again and made my way up the mountain all the way to the top. I crossed the finish line, grabbed some Gatorade and a banana, gave a few motivated high fives to other finishers and volunteers, and got on the bus back to the bottom of the mountain. I finished!  Photo Credit: Scott Rokis Here are the lessons I pulled out of this experience. The first is that if we are going to commit to something, we have to be committed to seeing it through. No matter what happens on the climb toward completion, we have to see it through. What we are to become is a direct reflection of what we are willing to endure! Nobody has ever won anything or accomplished any task by quitting half-way through. Commit to the process and understand that there WILL be really hard things that come with being radically committed. You will stub your toe along the way and get pissed off at the people in your way, but the suffering and the trials that you are going through weigh only ounces compared to the weight of quitting.
The second thing is that you have to prepare for the uphill. If you are interviewing for a new job or building a new culture in an organization or going through a difficult time in your marriage, you have to prepare for what is to come. The better you prepare, whether that's education, counseling, business courses, mentorship, or anything in between, the better equipped you will be to conquer the uphill. In a conversation I had with General David Petraeus, he told me that luck is the convergence of preparation and opportunity. The more prepared you are the better equipped you will be to take advantage of any opportunity. The third thing I learned surprised me. Just because you are radically committed to the process, doesn't mean that you stay when it gets unhealthy. If I decided to keep going after my race was over, I would have caused significant damage to my body and my mind. Yes, we have to be radically committed to doing what we said we were going to do, but when the race is over, there is always time for reflection. If you have accomplished a task or made major change in your professional world and you find out that the environment is still unhealthy or that it's not the place for you, there is no need to keep going. At that point, the race is over, and you can decide if you want to sign up for the next one. Be radically committed to your word and what you agree to but be wise and discerning about what's healthy. So, in closing, sign up for the race. Take on the challenge. Volunteer for the task. These things are how we grow and how we craft our lives into what we want them to be. If we go through life and never push ourselves to do something more, we will always be the same. Do this with your herd, with wisdom, with motivation, and commitment, and never quit on the uphill! Sean RimmerRunning Specialist Physical Therapist at Run Potential Rehab & Performance in Colorado Springs, CO.  Photo Credit - Scott Rokis My Top 3 Exercises for Runners to Add in this Off-SeasonIt’s that time of the year again, the “off-season” in trail running is inching closer as we head into the fall and winter months. For some of us, this may mean a shift towards cross-training and resistance training in the gym with less running; and for others, this is often an opportune time to work on weak points surrounding their running for next season. One area of weakness I often see in runners is a fault in postural control, especially when fatigue sets in. To put this into context, postural control refers to the dynamic position of the head and trunk relative to the pelvis and lower extremities during running. If we have sound postural control during running, we tend to get better output from our hips to drive propulsion. In this article, I’ll review 3 of my go-to postural control exercises I issue to runners which aid in improving the position of the trunk relative to the pelvis and lower extremities. I typically recommend adding any or all of these variations into your resistance training routine 1-3x a week.
A benefit of this exercise is that it is mostly an isometric (hold) movement which should cause minimal to no soreness even at heavier loads. I like to issue this exercise with a barbell to challenge the posture, as grip tends to be a limiting factor when holding a weight either over-head or in either hands with dumbbells (though those are additional options for this exercise). By using a barbell, we can typically add more load to this movement to really challenge the postural control, and this can help replicate remaining upright through the trunk as the legs fatigue. A typical prescription for this movement would be 2-3 sets of 8-12 reps at a moderately-heavy load as long as technique remains sound. If you’re consistently losing balance, then reduce the weight and progress heavier as technique improves.  Mid-Stance Isometric (Hold) This is one of my go-to exercises all year round to touch on. This exercise consists of a hold replicating the mid-stance position of running. This is the position during running where our body is under the most load, and when our leg acting as a spring is in full compression. This position consists of slight flexion under load at the following joints - The hip, knee, and ankle (dorsiflexion). The muscles engaged isometrically during this exercise consist of the trunk core muscles, glutes, hamstrings, quads, and calf muscles. I recommend doing this exercise within a smith machine to remove the stability component of this exercise to allow for heavier loading. If a runner can improve load capacity in this position while maintaining stability through the trunk and lower extremity, this exercise can help to improve fatigue resistance moving through this position during running. A typical prescription for this exercise would be 3 sets of 20-30 second holds on each leg at a heavy load (a 7-8/10 perceived intensity for the duration). Step-up-March-Step down combo Step ups and step downs are both great single-leg exercises in themselves for runners. Because of that, I like to combine the movements into one exercise adding in a march pause at the top position between the step up and step down. The initial part of the exercise including the step up to march focuses on hip drive down and slightly back into the step as the trunk and swing leg move into the march. This helps to load the body in a similar manner to the stance phase of gait. The goal is to use the posterior chain (glute/hamstrings) to push down into the step as the trunk moves up and forward into a march. Similar to the barbell march, aim to keep the trunk uptight with neutral extension of the hip and knee in the top position. As we move into the step down, the goal is to keep the trunk mostly upright as the knee and ankle flex allowing the swing leg to tap the ground in front of the step. The step down helps to replicate downhill running through eccentric (lengthening muscle contraction) through the quads and calf muscles. Once the step down is completed, we move back into the march position, then return back to the start. What I’ve described is one full rep. This is a dynamic exercise that challenges the muscles/joints in the leg in a similar position to running while also adding in postural control and balance. This exercise has a lot of “bang for your buck” for runners specifically. One key point for this movement is to use a lower step height. I recommend about 6-8 inches, because if we go much higher than that, it changes the dynamic of the exercise itself. A typical prescription for this exercise would be 2-3 sets of 6-8 reps performed slowly on each leg at a moderate load as long as technique and balance remain sound.
Closing Thoughts
As a runner, supplementing with a resistance training routine can pay dividends by improving fatigue resistance and reducing injury risk. It is often more of a challenge to remain consistent to a resistance training program during peak run training, but the off-season tends to be a nice time to shift gears and focus on some weak areas surrounding our running. For many runners, dynamic postural control tends to be a weak area, not always due to pure organic weakness, but oftentimes due to lack of coordination. By training movements under load that challenge our postural control similarly to running, we can start to gain internal feedback to reflect back into our running so we can remain in control. Tayte PollmannArticle written by Tayte Pollmann, Americal Trail Running Association. Original article posted September 4, 2024 by ATRA There’s more than one way to train for a race, especially one as complex as the Pikes Peak Marathon. Held in Manitou Springs, CO, this classic 26.2 mile trail race has been won by many exceptional athletes since its inception in 1956. Winners have stemmed from a variety of athletic backgrounds, including cross country skiing, track and field, road running, and ski mountaineering. In addition to differences in sports background, these champions have had equally unique methods of training for the specific challenges of this course. With over 7,800 feet of elevation gain and descent, 13 miles of uphill followed by 13 miles downhill, and a maximum altitude of 14,115 feet (4,302 meters), it’s an extremely difficult course for participants to prepare for. Matt Carpenter, 12-time Pikes Peak Marathon Champion, and current course record holder in a time of 3:16:39, a record that has still eluded the current best trail runners in the world, including Kilian Jornet and Adam Peterman, was known for some of his extreme methods of training for the race. Carpenter has been documented sleeping in a tent along the course at Barr Camp (approx. 10,000 feet) to train the upper sections of the route and better adapt to the extreme altitude. He was also recorded performing three, two, one mile pushes beginning near the Pikes Peak A-Frame (12,000 feet). There’s no question Carpenter’s training and workouts were specifically designed for optimal performance at the Pikes Peak Marathon. In this article, I share key workouts and training tips from Pikes Peak Marathon winners. While there is no “magic workout” that makes runners faster at the Pikes Peak Marathon (or any race), there are certainly insights to be gained from athletes who have studied the course or reflect on the practices of their training that led to winning one of this country’s premier trail races. PROTIP: Copying elite runner workouts and training is not advisable for recreational runners who may lack the years of running and high-intensity training background of elites. However, many of the tips in this article are approachable for runners of all levels. If you are interested in implementing any of the advice in this article into your own training, discuss with your running coach the pros and cons of doing so. If you don’t have a running coach, always remember to make changes to training slowly and with proper rest for optimal adaptation. Check out our coaches and camps page if you want to connect with running coaches. Pikes Peak Marathon Champion Workouts  Anita Ortiz (center) before the 2020 Pikes Peak Marathon. Anita Ortiz: 2009 and 2014 Champion My ‘go-to’ training for Pikes is my weekly Thursday treadmill run. I set the treadmill at 15% and put it at a 12:00 min/mile pace. Go for 70 minutes. It works.  Brittany Charboneau during the 2022 Pikes Peak Marathon. Brittany Charboneau: 2020 Champion Something that always sticks out about a build-up to Pike’s was the time I ran up to the top wearing a black North Face dress because I was having a funeral for Strava. I was so in my head about paces, segments, etc. especially on Pikes, so I ran the whole thing without ever looking at any of the data. I also made a playlist that was themed around winter despite it being mid-July because I wanted to trick my mind into not overthinking the warm temps. Although this isn’t a specific workout per se, it was definitely a mental workout that built so much confidence that I could run my way, ensure I kept the joy in my training, and of course garner conversations from tourists at the top…”Did you run all the way up here from the bottom? You wore a dress??”  Kristina Mascarenas during the 2021 Pikes Peak Marathon. Kristina Mascerenas: 2017, 2022 and 2023 Champion I’d say my key workouts are one flat, fast workout a week and doing a workout in my long run every other weekend(ish)! For example, on a Wednesday, I’ll do 8×3 minutes at 10k effort on a flat road with five hill strides at the end, followed by a Saturday 20-mile long run with a 30-minute tempo in the middle! I believe the key is consistency and touching your top-end speed a little bit regularly!  Alex Nichols Alex Nichols: 2015 and 2016 Champion One of the key workouts I did fairly often leading up to the Pikes Peak Marathon was a complete run of the course. I would start early and put in a solid uphill effort, most of the time running about 20 min slower than my race goal pace for the uphill portion. Then I would take advantage of the summit house for a prolonged lunch break. I would eat a normal lunch and spend a couple of hours above 14,000 feet hanging out and digesting. Then I would run the downhill back to town also at a pretty high effort. This gave me the chance to experience the entire course quickly while making it less of a massive effort. It also gave me more time at high altitude. It’s an unconventional long run option, but I think it made a big difference for me. Fun Fact: Alex Nichols summits Pikes Peak every month of the year, even in winter!  Jonathan Aziz as the 2022 Pikes Peak Marathon Men’s Champion Jonathan Aziz: 2022 and 2023 Champion In past years, it gave me significant confidence to do a hard effort on the full course about one month out. However, I would not recommend that for everyone, and I might not even do it myself this year! I do think it is critical to see the summit and work the top miles at least once. Altitude acclimation aside, there is a lot to gain from course familiarity. I liken it to standing atop a challenging ski slope that you have never tackled. Or, maybe it has been almost a year since your last descent, and it looks intimidating. After carving it up once, you can hit it the next time with greater composure and speed.  Stevie Kremer During the 2021 Pikes Peak Marathon. Stevie Kremer: 2013 and 2021 Champion My key workout was “hills, hills, hills!” In my opinion, Pikes Peak is a runnable race, and the more you train uphill, the more prepared you will be.  Kim Dobson during the 2019 Pikes Peak Marathon. Kim Dobson: 2016 Champion and Pikes Peak Ascent record holder (2:24:58) I’ve found that starting with longer uphill interval bouts (at moderately hard effort) and over several weeks cutting down to short, intense uphill intervals at high elevation best prepare me for Pikes Peak Ascent. An example of a workout I did 4 weeks out before I set the record in 2012 was three times up Telluride Mountain (each rep was 2.3 miles/1,800 feet of gain). From there, I gradually cut the intervals shorter until eight days out, I was running 5 x half mile (just over 3 minutes) up the Mt. Blue Sky road (Idaho Springs, CO) with equal jog recovery in between. Other years, I have succumbed to the temptation to use fitness to push 14,000-foot peaks across Colorado (it’s so fun!), but these longer efforts have left me feeling flat on race day. So, reflecting upon my years at Pikes, the shorter duration uphill intervals were the most successful. Everyone is different, but it seems that this strategy reflects most training plans, so it’s not surprising.  Galen Burrell Galen Burrell 2004 Champion The workout that I feel was most critical in my buildup to the Pikes Peak Marathon was a grueling 5 x 4 min VO2max hill workout I would do every week with (8-time PPA winner) Scott Elliott. Instead of a trail, we used a steep paved road to maximize the efficacy of the workout and jogged down the other side of the hill for roughly equal recovery. I loved running the same course each week — watching the times consistently drop from June to August gave me the confidence that I was ready for race day. The 2024 Pikes Peak Marathon will be held on September 22, with the Ascent slated for September 21.
Tags: Alex Nichols, Anna Ortiz, Brittany Charboneau, Galen Burrell, Jonathan Aziz, Kim Dobson, Kristina Mascerenas, mountain running, Pikes Peak Ascent, Pikes Peak Marathon, Stevie Kremer, Tayte Pollmann, Trail running tips, Training Tips About the author Tayte Pollmann Elite mountain and trail runner Tayte Pollmann is an American Trail Running Association Project Associate and graduate of the University of Portland. This effervescent 20-something is putting his degree in English to good use writing articles and creating short videos from his trail running travels across the United States and overseas. Why Does My Iliotibial-Band (ITB) Hurt When I Run? Considerations for Managing the ITB as a Runner5/30/2024
Sean RimmerRunning Specialist, Physical Therapist at Run Potential Rehab & Performance in Colorado Springs, CO.
 Structure and Function of the ITB: The ITB consists of a thick fibrous connective tissue with upper attachments at the outer pelvis, glute max muscle, and tensor fascia lata (TFL) muscle near the pelvis; and the ITB spans the outer thigh to insert at the outer femur (thigh bone) and tibia (shin bone) near the knee joint. In the image below, you can get an idea of the ITB anatomy and that it further crosses 2-joints both at the hip and knee. The ITB has been proposed to function as a lateral stabilizer to both the hip and knee during the stance phase of running, while also aiding in energy storage and release. An example of the ITB’s function is during the initial contact through loading response phase of our running gait. When our foot first touches the ground, we tend to land slightly on the outside of our foot. Due to this contact, there’s a normal strain to the outer part of the leg. Our ITB functions to reduce excess lateral strain at the knee and hip. Secondarily, this allows the ITB to store some mechanical energy from the initial strain to provide some mechanical return after the loading response phase in our gait. Both of these functions are imperative to us as runners, for both stability and mechanical efficiency.   Cross Over Stride Why does ITBS occur? In the past, ITBS was thought to be friction related stress from the lower ITB “rubbing” the lower femur if the ITB was too taught. However, it is now theorized that ITBS is compression related. This compression is thought to occur when the knee is bent past 30 degrees and the ITB compresses against the outer femur at the knee. Though the ITB get’s the rap as the pain source, the pain site is thought to be the highly innervated fat pad between the ITB and femur. Now, if you’re reading this you’re probably thinking, well wouldn’t nearly every runner get ITBS if it occurs with only 30 degrees of knee flexion? Unfortunately, the answer is not straight forward, like with most running-related injuries. However, with coming across ITBS frequently, there are some common trends I tend to appreciate in individuals dealing with ITBS:
By no means is this an extensive list of causatory reasons to why ITBS comes on, nor is it guaranteed reasons for ITBS to come on. Rather these are patterns I tend to see on the movement and training side of running that have a potential to bring on ITBS. Training Error In previous articles I’ve written, training error tends to come up as a potential contributing factor for running-related injuries. Training error is multifactorial, but in simple terms, it’s excess stress with inadequate recovery. We need both stress and adequate recovery to have a higher potential to remain healthy as runners. With that said, our tissues have capacities before they either fail (major tissue injury), or become sensitized (become irritated or painful). Without discussing altered mechanics or compensation (which I’ll discuss below), if we don’t allow recovery within our training, there’s a higher risk for tissues that are stressed during running to become sensitized or injured. Without going too deep into training error, taking account of your total training load is important. Think of the total training load as the sum of our FDI principle: Frequency, Duration, and Intensity of training, and I would also include terrain, as varying technicality, steepness, and trail surface can have an affect on training load. Terrain Factors For the purpose of this article, I want to highlight terrain as an area of training error. There are two terrain factors that can place a higher level of strain to the ITB and they include downhill running and running on narrow trails. The downhill in general increases the overall load on the musculoskeletal system, where there’s often slight to significant over-striding. If the body isn’t conditioned for this, and or we increase our downhill running rapidly, there’s a potential ITBS could result. On the other hand, a narrow trail tends to narrow our step width as runners, and this can lead to an increase in lateral strain to the leg. As I previously mentioned, the ITB acts as a lateral stabilizer to the leg during the stance phase of running, and with the ITB being on the lateral portion of the leg, it tends to take on more strain as our step width narrows. Again, this situation can become a problem if our tissue isn’t ready to handle the load of the terrain specifically. Long Ground Contact Time/Over-Striding Another pattern I’ll often visualize when assessing someone with ITBS, is a longer ground contact time (GCT) and/or over-striding. To define these two terms: GCT is the amount of time our foot is on the ground from initial contact through the push off phase of running, and over-striding is when the shin angle increases past perpendicular; or a better example to conceptualize this would be when the foot lands in front of the knee at initial contact. There’s no clear evidence or patterns I’ve appreciated that speak to the degree of over-striding or GCT as a cause of ITBS, but often intervening to improve on either or both areas can be helpful in reducing symptoms in the long-term for ITBS. Narrow Step Width/Cross-Over Stride Both a narrow step width and a cross-over stride have the potential to lead to ITBS. This is due to an increase in ITB strain as the foot moves closer to midline during the stance phase of running. A cross-over stride is when the foot lands past the center point of the pelvis in the horizontal plane (past midline). We’ll discuss some simple, yet effective intervention strategies for step width in the management section.  Increased Step Width Reduced Pronatory Mobility/Control at the Rear-Foot The mobility and control in the foot and ankle are imperative during the stance phase of running. The motion in these joints dictate what may occur up the kinetic chain, whether it’s complimentary or compensatory movement. Pronation is when the foot and ankle are in a state of storing energy and/or absorbing load. The motions that occur within pronation are ankle dorsiflexion, rear-foot eversion, and abduction of the foot. If our foot and ankle can’t manage loading optimally, compensatory motion can occur both locally or up the kinetic chain. One of the compensations I’ll often see is someone narrowing their step width to increase the relative pronation at the foot and ankle. When the step width becomes increasingly narrow, the body has a higher leverage to increase rear-foot eversion torque which aids in pronation. Though this correction aids in one issue, it can potentially lead to another problem, that of ITBS. Management Strategies for ITBS: Early Phase In the early stage of managing ITBS, it’s important to encourage movement as tolerated, to address the underlying training error or potential biomechanical compensation, and early loading to the ITB specifically. We want to treat ITBS like a tendinopathy (pain within a tendon), as the ITB responds to treatment in a similar fashion. What this often means, is that we can have some minor discomfort with movement, while we’re improving the tissue loading capacity and tolerance to the activity, ie. running. Here are a few examples of what a treatment could look like for someone dealing with ITBS in the early stage or when the ITB is irritable: Activity/Running Progression Uphill treadmill walking → Progressing to uphill treadmill run/walk Running Biomechanical Changes Cues to “widen” the step width (this can be practiced by jogging on a track while straddling the line and not stepping on the line). Or increasing step rate (cadence) as this tends to shorten our stride length and potentially reduce over-striding/cross-over step.  Loading the ITB in Non-Weight Bearing (R Leg) Loading the ITB Initially, this can be done in non-weight bearing if the ITB is highly irritable, but should ultimately be progressed to weight bearing. I like to use a lunge or split squat pattern as a movement to load the ITB as it lengthens the tissue at the hip and the knee when the knee is bent and hip is in extension. A progression could start with someone lying on their back on a PT table or bed with their ITBS leg hanging off the side of the table. If they then slowly work the bending portion of the knee, this can slowly begin to load the ITB in a lengthened state. If this is tolerable, and non-symptomatic, someone may be able to tolerate a lunge isometric (hold) at bodyweight, the depth can be modified based on symptoms. The leg that is back is the leg we are focusing on loading for the ITB.  Rear-Foot Elevated Split Squat Management Strategies for ITBS: Late Phase In the late stages of managing ITBS we want to progress tissue loading in weightbearing with the addition of external load, add plyometrics with a lateral component to increase loading demand to the ITB, and progress run training via FDI principle and gradual exposure to the terrain that may have contributed to the ITBS. Activity/Running Progression (Terrain) Uphill running→ Flat running → Gradual downhill →Steep downhill → More technical steep downhill & single-track trail (narrow) Loading the ITB Lunge in place —> Rear-foot elevated split squat → Adding external load through a larger range of motion  Skater Hops Plyometrics Hopping with both feet side to side → Skater hops side to side → Lateral single leg hops at a higher amplitude Again, it’s important to state that by no means is this a “cookie cutter” approach to managing ITBS as everyone’s situation is unique to them. The intent of this article was to educate on the anatomy and function of the ITB, considerations for why ITBS can come on in runners, and some management options and progressions if dealing with ITBS.  Article provided by SheelsScheels is a Pikes Peak Marathon partner, original post 9/1/2023  Training in extreme weather can be a challenge—running in mid-summer heat can be just as difficult as those sub-freezing runs. No matter the temperature, the right running clothing can make all the difference. Although hot and humid weather requires different layers than a snowy, windy run, there are specific features to look for when it comes to running clothing. Whether you’re needing running clothing for summer or winter, our Running Experts share exactly what to look for so you get the most out of your run. Pay Attention to Fabric Content No matter the temperature, look for clothing made of a blend of polyester, spandex, or nylon. These materials are best for running because they are engineered to be lightweight and breathable as well as wick away moisture to keep you feeling comfortable. Avoid reaching for that cotton shirt or pair of socks—it’ll leave you cold, damp, and distracted throughout your run. Learn more about why running-specific socks are important, straight from our Footwear Experts: Do Running Socks Make a Difference? Running Clothing Features Today, clothing is loaded with technologies and features to help you perform your best—and running-specific clothing is no different. When looking for new running clothes, consider these features and technologies:
What to Wear Running Throughout Seasons If you live in a climate that has all four seasons, your running wardrobe will include a whole range of different layers to accommodate the variety of temperatures. Our Running Experts highlight some basic layering options, but it’s important to remember that everyone’s preferences are different so find what works best for you. Expert Tip: Dress in layers that you can easily take off and tie around your waist.
No matter the weather and temperature, proper running clothing is key for a comfortable and successful run, so pay attention to the fabric content, features, and technologies available in running clothes. If you have additional questions about running gear, stop into your local SCHEELS to speak with an Expert. CINDY KUZMAPublished September 7, 2021 for Outside: Women's Running  Photo Credit - Skip Williams Female bodies just might be built for the challenge of greater distance—as are our minds and hearts. Here, we dig into the science of endurance. Ellie Pell blazed across the finish line of the 2019 Green Lakes Endurance Run—a 50K trail race—in 3:58:37, nearly eight minutes ahead of second-place finisher Richard Ellsworth. Race organizers were so surprised a woman bested the 90-athlete field they didn’t even have a trophy for the top male runner. Pell, then 27, carried home two wooden plaques bedecked with greenery, one for the overall winner and one for first-place female, while Ellsworth’s was custom-made and shipped to him later. In some ways, you can’t blame the race directors. At nearly every distance from the 100 meters on up, the fastest women tend to finish behind the fastest men. And though records of women swiftly covering significant ground appear in history—in 1,000 A.D., for instance, a Scottish slave named Hekja would reportedly run for days on end on missions from her master—modern times haven’t always offered them the opportunity to try. As recently as 1968, women were barred from running more than 800 meters in the Olympics, lest their reproductive organs tumble out or their frail bodies fall apart. But from another perspective, Pell’s victory shouldn’t have come as a shock. Joan Benoit Samuelson claimed victory in the first Olympic Marathon in 1984, and women haven’t stopped pushing their limits since, including in distances that far exceed 26.2 miles. As the sport of ultrarunning increases in popularity—according to a large study earlier this year by RunRepeat and the International Association of Ultrarunners, participation has exploded by a factor of more than 16 since 1996—more women than ever are claiming spots at the starting lines. Female athletes now make up 23 percent of the more than 600,000 ultrarunners annually, up from 14 percent in 1996. And increasingly, women are finding themselves first to the finish. Ann Trason may be the pioneer of the trend: Back in 1989, she claimed the 24-Hour National Championship outright by logging 143 miles, about three and a half more than second-place finisher Scott Demaree. She twice finished second overall, beating all the men but one, in the 100-mile Western States Endurance Run, a prestigious event often called the Super Bowl of ultrarunning. "The mentality is so different now, and it gives room for women to push themselves harder, reach their full potential." Then came Pam Reed, who in 2002 and 2003 crossed the line first at the Badwater 135, an arduous journey through Death Valley, California, in which temperatures often reach above 120 degrees Fahrenheit. Reed, now approaching her 60s, is still racing—against a new crop of runners eager to carry her torch forward. Courtney Dauwalter has notched outright victories in everything from 24-hour races to 50-milers to the 2017 Moab 240 Endurance Run, where she beat the first man by 10 hours. Camille Herron has claimed the top overall spot in 24-hour and 100-mile events. And last October, Maggie Guterl became the first woman to be the last person standing in Big’s Backyard Ultra, a unique competition that involves completing the most laps possible of an approximately 4-mile loop. She endured for 60 hours and 250 miles. It’s a transformation that has occurred largely in a single lifetime. When sport psychologist Joan Steidinger, Ph.D., was in high school in the 1970s, her parents wouldn’t allow her to run cross country because it was “unladylike.” But she picked up running later on, ran her first ultra—the 28.4-mile Quad Dipsea—in 1991, and then kept going, eventually finishing races like Western States. “The mentality is so different now, and it gives room for women to push themselves harder, reach their full potential,” says Steidinger, the author of two books, Sisterhood in Sports: How Female Athletes Collaborate and Compete and Stand Up and Shout Out: Women’s Fight for Equal Pay, Equal Rights, and Equal Opportunities in Sports. “They’re winning races, and by hours and hours. It’s remarkable, and I think women’s potential is just beginning to be tapped.” Bodies Built for Distance World records at every distance from 100 meters to 100 miles belong to men by a margin of around 10 to 12 percent, and for largely biological reasons. For one, women have less muscle mass. Pump for pump, women’s smaller hearts shuttle less blood through their bodies. And with lower levels of the protein hemoglobin, each drop of that blood contains less oxygen, which working muscles require to produce energy. Of course, world records match the best against the best. “You’d assume that there’s an equal number of people who have gone for it,” says Megan Roche, M.D., who studies athletes’ genetics and health—and is also a five-time national ultrarunning champion. “But at longer distance races, it’s so dependent on who shows up.” And as more women take their place in the field, there’s added evidence that the longer the runway, the more ground they make up. At distances beyond 195 miles, women on the whole are .6 percent faster than men, the RunRepeat/IAU study found. As the miles pile on, the differences that hold women back in shorter events become less crucial. No one’s sprinting through 100 miles in the mountains, making cardiac output less crucial. In fact, there are some unique characteristics of female physiology that lend themselves to success at superlong efforts. “In some ways, we were made to go longer distances,” Guterl says. Women, on the whole, tend to have more body fat than men, and higher levels of the hormone estrogen enable female bodies to turn that adipose tissue into energy, Roche says. In the later miles of a very long race, fat may be just about the only fuel left: The stores of energy called glycogen in muscles last only about 75 to 90 minutes, and while ultrarunners are notorious for eating everything from gels to soup to flat Coke and tacos to supply more glycogen, it’s impossible to replace every calorie. Another advantage may lie buried in muscle fibers. Women’s muscles appear to contract less forcefully than men’s, which is another reason for their slower top speed. But research suggests that women’s muscles also possess greater ability to fire over and over with less fatigue. In one study done of men and women before and after the Ultra-Trail du Mont-Blanc in France, men showed more signs of burnout in their quads and calves at the end of the 110K distance. Many have theorized that thanks to childbirth, women feel less pain—or at least, have the capacity to endure more of it. While science hasn’t yet settled this—one large research review suggested women actually feel pain more intensely—there’s no doubt many top female ultrarunners can withstand extreme duress. “Anecdotally, I have worked with some women who had a massive pain tolerance, and it’s pretty cool to see that play out over the longer distances,” Roche says. “It’s like, OK, I’ve been projectile vomiting for the last 13 hours, but I’m going to keep putting one foot in front of the other.” Tougher terrain and unique race formats, such as Big’s Backyard, further level the playing field. Race director Lazarus Lake invites runners to his property in Bell Buckle, Tennessee. Each hour, they must complete a 4.16667-mile loop; hurt or exhausted runners drop one by one until only the winner remains. “I don’t think anyone really doubted a woman could win,” Guterl says. Dauwalter came close, in 2018, losing to Johan Steene only after both had run 33 miles beyond the point any previous years’ competitors had reached. The next year, knowing that people—including Lake—were rooting for her as the first woman definitely gave Guterl an extra boost. “You have to be internally motivated,” she says. “But you definitely feel like you can’t let people down.”  Pikes Peak Ascent - Photo Credit - Jack Hulett "Standing at the start line, I’ve always prepared as best as possible for everything I can predict will maybe happen, but then I’m acknowledging that there’s going to be some wrenches thrown in the day that I just couldn’t predict." Now that women have more opportunities than ever to show what they’re made of, these fast foremothers are likely to pass endurance-enhancing traits down to their offspring. “Our cells make changes every time they turn over—it’s called epigenetics,” says Rhonna Krouse, MS, an associate professor of exercise science at the College of Western Idaho who’s run ultras herself and also studied other athletes. Through training adaptations, nutrition, and the environment in general, our very DNA is altered. “We’ve only been evolving as athletes for such a short period of time. It makes you think: Where can we go?” The Endurance Mindset Of course, as Guterl alludes, there’s another crucial element in ultrarunning: psychology. Though it’s less easily defined in studies and statistics, women at the top of the sport cite it as an indisputable advantage. “The longer you go, it breaks you down so much physically. The things that normally differentiate a man from a woman—more blood volume, more muscle mass, higher VO2 max—all those things don’t really matter as much,” Herron says. “Then it just becomes your mind trying to will your body through fatigue. I think there’s less of a differentiation between men and women mentally.” Many of the psychological characteristics essential to superendurance align with typical female athlete traits, Roche says. That includes the focus, concentration, and discipline to toil daily in training and over long hours on the course, and the resilience to simply not quit when pain sets in—or when you’re struggling to stay awake, or hallucinating, says Dauwalter, who’s “seen” everything from pterodactyls to puppets playing on a swing set to a woman churning butter while racing. Staying calm and problem-solving when an injury strikes or you go a few miles off-course also plays a key role. The top female ultrarunners see those occurrences not as obstacles, but opportunities to apply lessons from the past—or learn new ones. (This—in addition to the fact that trail surfaces have less injury-inducing impact—is one reason women can also appreciate and excel in ultrarunning as they age, Roche says; the more experiences you’ve had, the more resources you can draw on.) “That’s part of the fun of these races and part of the puzzle,” Dauwalter says. “Standing at the start line, I’ve always prepared as best as possible for everything I can predict will maybe happen, but then I’m acknowledging that there’s going to be some wrenches thrown in the day that I just couldn’t predict. The make or break of just how successful the race goes is how you handle those wrenches that get thrown in and how you can keep your cool through fixing them.” Approaching an event this way requires a healthy dose of humility, an ability to admit your mistakes and learn from them, Guterl points out—another common, if not uniquely, female trait. One way this may manifest is in pacing. Studies suggest women are better able to check their egos and start a race at a reasonable effort, which enables them to pick things up later in the race. As Guterl puts it, “you see a lot of dudes go out super-fast, but you pass most of them later.” But there’s a role for confidence too, which top female athletes undoubtedly possess. Most grew up without seeing themselves as limited or inferior. Dauwalter has two brothers, and says her parents didn’t place her in a separate category or suggest she couldn’t do certain activities because she was the only girl. Herron always played basketball with neighborhood boys, and never thought of them as being better or stronger. When she started running ultras, she noticed men surged forward while women held back; she naturally took her spot near the front and never let herself fade. Curiosity, too, is what often leads women into the sport of ultrarunning in the first place, and it keeps them striving. After a few years of road marathons, Guterl became intrigued by an ultra in July in her then-hometown of Philadelphia. “I thought, ‘What’s it like to go this far? Can I do it?’” she says. And once she succeeded, she had new questions: “Can I do it better, or see how it is to go farther? I don’t really think I’m that fast, so the distance is where I think I excel.” That hints at another key trait of successful ultrarunners: an ability to accept and embrace different types of goals. Often, the top aim in a grueling ultrarace isn’t to nab a specific place or time, but merely to finish, something Krouse had known from her own experiences as an athlete. And when she surveyed nearly 350 female ultrarunners for a study published in the Journal of Strength & Conditioning Research, she discovered she wasn’t alone. While road racers at distances like the 5K and marathon are often motivated by pace targets or body composition goals, especially weight loss, ultramarathoners expressed far different attitudes. “Their top motivation was actually this sense of being,” she says, something less tangible that they achieved by facing their biggest doubts and fears and overcoming them. It’s a shift on the normal balance between extrinsic motivation—for an outside reward, like recognition or a medal—and intrinsic motivation, a drive to participate in an activity for its own sake, and the personal rewards it provides. High-level athletes usually possess both, and in most sports in approximately equal amounts, Krouse says. But in female ultrarunners, the split seems to be somewhere around 75-25 in favor of individual transformation over external approval. Somewhat ironically, it seems, the ability to let go of the goal of dominating may actually power women to the tops of podiums, simply by focusing on one small step at a time and staying open to opportunity when it arises. “I never go to a race thinking I want to win,” Pell says, though she admits it’s fun when it happens. “Even if there were no races, I would still do workouts and run like I am now because I love the process. I love the journey.”  Pikes Peak Ascent Photo Credit - Jack Hulett Stronger, Together Of course, some women are motivated by victory, especially in competitive races like Western States. In 2019, Dauwalter explicitly aimed not only to defend her title—she won in 2018 in 17 hours and 27 minutes, the second-fastest women’s time ever—but also to break the course record. But even when their competitive switch is flipped, women are adept at balancing aggressive tendencies with collaborative ones. “Women, if you get them at their best, go in a circle with each other—they really can respect their competitors,” Steidinger says. For Dauwalter, winning involves not an elbows-out battle against other racers, but a shared struggle to conquer the course; performing well elevates everyone. “Competing in a race with a ton of strong athletes helps you bring out your best. You can lift each other up by bringing the best version of yourself to a race, and then hopefully, it lifts the rest of the field up,” she says. “Everyone can see what their potential is, find their limit for how fast or how far they can go.” That philosophy fits naturally with the trail and ultrarunning communities, which athletes describe as open, welcoming, and “chill.” Men and women alike tend to be accepting, inclusive, and collaborative, making it easier for new athletes, including women, to enter the space. It also aligns with the type of mentorship many women naturally provide, Krouse says. Those with big goals in the sport usually don’t insulate or isolate in relentless pursuit of them. Instead, they dedicate themselves to helping each other achieve. For instance, Guterl is contemplating an attempt at an FKT—Fastest Known Time, a mark clocked on a given route that’s not an official race course—on Nolan’s 14, a run over 14 mountaintops in Colorado all above 14,000 feet. Meghan Hicks, the first female finisher, started a Facebook group for other women with the same idea in mind. There, they share tips on routes and techniques; Hicks was one of the first to congratulate Sarah Hansel when she claimed the FKT. “It’s just cool to see everyone encouraging everyone else to go for it, even if it’s your own record,” Guterl says. “They’re made to be broken, as they say.” The same spirit of collaboration often applies even mid-race, Krouse says: “You feel like you’re all allies out there on the course.” Dauwalter has literally been lifted out of a mud puddle mid-race. Then there’s what happened at last year’s Western States, when a hip injury struck Dauwalter at about mile 80. Pain shot down her leg and her pace slowed to a walk. Even as she felt her dream slipping away, she whooped, hollered, and doled out hugs when other women passed her, including eventual winner Clare Gallagher. And even though she wound up dropping out of the race, she wouldn’t have dreamed of being anywhere else but the finish line to watch Gallagher and others stream in, she says. The Next Frontier Scientists like Roche aren’t sure if women can ever completely outrun men at any distance. But Herron, for one, won’t let that stop her from trying. “The longer I go, the closer I come,” she says, noting that until Zach Bitter set a new men’s 100-mile record in August 2019, her 12 hours, 42 minutes, and 39 seconds was only 8 percent off the men’s mark. “I want to go 48 hours, six days, 1,000 miles. The question is, how far do I have to go that I could potentially maybe surpass the men’s world record?” At times, it feels like eclipsing men is what’s required to attract equal attention to female athletes, Guterl laments. Male FKTs, for instance, are more often covered in running media than women’s. That relative lack of visibility could be one obstacle to drawing even more women into the sport. So, too, could a fear of being on trails alone, event entry policies that favor men, and limited racial diversity—women of color, failing to see many others who look like them, might shy away. Grassroots groups like Trail Sisters and advocates like Mirna Valerio are trying their best to communicate that trail and ultrarunning really are for everybody—and raise the profiles of women in the sport for all to see. Races like Western States and the Hardrock 100, which have entry policies based on previous participation that skew male, could continue evaluating options to allow in more diverse fields, Guterl says. And as for the fear of being alone on a trail—more running groups may be the solution, though she points out that trails aren’t necessarily any more dangerous than city streets, and may even be safer. While the COVID-19 pandemic may have temporarily made ultraraces inaccessible to everyone—Western States, Hardrock, Badwater, and more were all canceled for 2020—the rise in virtual racing may actually draw more athletes into the sport. Lake called off his infamous 100-mile-ish Barkley Marathons in May and instead staged the The Great Virtual Race Across Tennessee 1,000K, in which more than 20,000 participants signed on to log 635 miles between May 1 and the end of August. “It’s inspiring for all of these people to come together to do this that wouldn’t have had access otherwise. Laz’s races are really hard to get into,” Roche says. “Innovative solutions are coming out of this, and it might transform running in the long term.” And in the end, that might give even more women the opportunity to themselves be transformed, following in the footsteps of the ultrarunners who came before them. Dauwalter is as humble and effacing as a record-holder and champion could be, but says she’s glad if her victories inspire others to strive. “I love hearing people’s stories and that they’re trying a new distance or going after something that sounded too hard or impossible initially,” she says. “In general, we always set the bar too low for ourselves. If people can start to see this thing they thought was their limit isn’t, and they can push past that—I think that’s pretty cool.” |
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