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Will BaldwinSunDog Running, the official coaching partner for the Pikes Peak Marathon  Hike Early, Sip Often: How to Run Up (and maybe down) Pikes Peak This race is easy to mess up. You can be in the best shape of your life and still totally blow up if you get pacing or fueling wrong. A lot of runners show up really fit but still struggle because they didn’t plan well enough. Let’s talk about how you can avoid these mistakes, pace smarter, fuel better, and actually have fun whether you’re running the Ascent or the full Marathon. Pacing: Hike Early, Hike Often My buddy Eric Senseman always jokes, “hike early, hike often,” and he’s exactly right. Some runners think they’ll run until they absolutely can’t anymore, and then finally hike. There aren’t any rules like that. Just hike whenever it feels right.  Running Isn’t Always Faster (or Better) Sometimes running makes zero sense on this mountain. There are sections where you’ll be jogging so slowly but still working way harder than if you were hiking. If you try forcing a run through those sections, you’ll waste energy and pay for it later. There’s this mile or so around halfway up that’s really runnable. But if you’re already cooked from forcing the early miles, you’ll end up hiking right through that good, runnable section. That’s the exact opposite of what we want. Don’t do that. Find Your “First Gear” When I ran Pikes last year, I got caught up with a group early and realized a few miles in I was breathing way too hard. I literally stepped off the trail and let two groups go by me until I found a pace where I could climb comfortably. That’s what I call finding your “first gear.” It’s that slow jog or strong hike where you think, “okay, I can do this forever.” Your goal is to find that pace right away. It’s better to hike too much at the start and feel strong later rather than redline early and suffer the rest of the race. Be Ready to Move Between Groups Something important I learned racing Pikes was that you’ve got to be willing to adjust groups early. If you notice the group you’re with is pushing you a little too hard, just back off, let them go, and drop into the next group behind. It’s much better to move back and run at your own pace than to get pulled along by a faster group and blow yourself up halfway. Consistency Beats Erratic Pacing One thing you’ll see a lot is runners who alternate between running way too hard and then hiking because they’re exhausted. They’re constantly switching back and forth. That’s a recipe for a miserable day. Find that pace you can hold steadily, even if it’s slower at first. You’ll cover more ground smoothly, save energy, and feel way better later in the race. When you’re training, play around with hiking and running on your climbs. Do a minute running, then a minute hiking, and really pay attention. What’s your effort out of 10 when you’re hiking versus running? How fast are you actually moving? Sometimes you’ll realize you’re running really slow but your effort is an 8 or 9, and then you switch to hiking and realize your effort goes down to a 5 or 6, but you’re moving at almost the same speed. That tells you exactly what to do on race day. Practice that comparison on your long climbs, so you know precisely when hiking makes more sense than running.  Fueling: At Least 60 Grams of Carbs per Hour and Sip Constantly Fueling at altitude is tricky. Mess it up and you’ll be curled up on the side of the trail, miserable. Here’s your minimum fueling targets for Pikes:
My Personal Fueling Strategy I love Skratch hydration. It’s got carbs, electrolytes, tastes good, and it just works. Having some type of carb mix in your bottles like Skratch, *Tailwind, Neversecond, etc is a smart way to get extra fuel to ensure you finish the race and run as fast as you’re capable of! * Tailwind is the exclusive Pikes Peak Marathon+Ascent Hydration partner. Tailwind Endurance Fuel will be the electrolyte drink on course. Every 30 minutes, I use Neversecond gels. I also like Huma and Untapped gels. And when I want real food, I’ll pack an Uncrustable or grab potato chips or perhaps a cookie or two from an aid station. Salty stuff is good when you’re sick of gels. Your stomach can get fatigued from eating the same thing, so it’s important to have different types of fuel to avoid palate fatigue. *Näak is the exclusive Pikes Peak Marathon+Ascent Nutrition partner. Näak Energy Boost Gels will be on course along with the other sweet/salty snacks provide by PPM. Try a Handheld Bottle I avoided handheld bottles for years. Just didn’t want something in my hands. But I finally gave in, got a Nathan insulated soft flask, and it completely changed things for me. For whatever reason, having it in my hand makes me sip fluids way more often. Now I recommend everyone at least tries a handheld. Small sips throughout the race work way better than chugging fluids every half hour. Is Water Dangerous? One of the most common mistakes I see is drinking mostly plain water for hours without any electrolytes or carbs. It might feel like you’re staying hydrated, but you’re only replacing part of what your body is losing. When you sweat, you’re not just losing water; you’re also losing a lot of minerals; like sodium, potassium, and magnesium. And if you don’t replace those, running can become extremely difficult in a hurry. If you’re putting in lots of plain water but not replenishing electrolytes, you dilute the mineral balance in your body. That can lead to symptoms like nausea, cramping, headaches, confusion, and in more serious cases, hyponatremia — a dangerous drop in blood sodium levels that can be life-threatening. The fix is pretty simple: make sure some of the fluid you’re drinking has electrolytes and carbs in it. Just don’t rely on plain water alone. You need to be rehydrating and that water NEEDS to have electrolytes in it. You get bonus points if your liquid has electrolytes and carbs. If you get this right, you’ll run faster, you’ll feel better, it’s way safer, you’re less likely to bonk, and you’ll have a lot more fun out there. Minimum Hydration: 500ml Per Hour Aim for at least 500 ml (about 17 ounces) per hour. Some people need way more. Practice carrying your fluids on your long runs, learn how much you drink per hour, and then carry that amount on race day. Train Your Gut in Training Once you’re out there for more than 90 minutes, fueling stops being optional. It becomes crucial. The key is starting that process early in the race, not waiting until you’re already feeling drained. Practicing your fueling strategy in training is a big deal. It trains your stomach to handle fuel better, lowers the chances of GI issues, and gives you the confidence to actually stick to your plan on race day. Plus, fueling well doesn’t just help you during the run. It helps you bounce back and recover faster afterward. Salt and Real Food Can Save Your Race Late in the race, having something salty or savory can totally change things for you mentally. I’ve grabbed potato chips or pretzels from an aid station and felt completely refreshed, especially when I was sick of gels. Practice some salty foods in your training because it’s a lifesaver late in the race. Our stomachs often get tired of the sugary, processed gels and drink mixes after several hours. Have some real food options to break up that sugar. I love PB&Js, but pretzels, dried fruit, stroopwafels, bars, rice balls, a homemade cookie or muffin, or even a mini burrito etc. etc. etc. Play around with different options. Ask your friends what they’re trying! Gear and Strategy Tips Practice Carrying All Your Gear People underestimate how carrying all their race-day gear affects their climbing. You’ll have your hydration bottles, gels, jacket, maybe gloves or a hat, and all that weight adds up. Do some fully loaded gear hikes and runs so you know exactly how it feels. If you don’t practice, it can feel heavy and awkward carrying a bunch of gear you aren’t used to. Bring Mandatory Gear, It’s Not Optional Don’t try saving a few ounces by skipping mandatory gear. Weather on the mountain changes super fast, sunny at the start, and suddenly you’re in a blizzard or lightning storm up top. Respect this race and carry your gear. It could literally save your life, and honestly, we’re all going to be really upset if you freeze to death. Fitness Helps at Altitude, But Doesn’t Solve Everything Yes, altitude is real. But the best way to handle it is just to get as fit as possible. I’ve coached plenty of runners who live at sea level and still have great races because they came into it really fit and prepared. Don’t stress too much about altitude; just get in your best possible shape, have a great fueling plan, and pace smart. That’s your best defense! Good Flat Fitness Transfers to Climbing If you’re coming off a strong marathon training cycle or just good flat running fitness, that transfers more than you think. Sure, climbing is specific, but don’t underestimate how helpful being overall fit can be. You might need to tweak your training and add specific climbs, but you’re already halfway there if you’re fit.  Final Thoughts: Fitness Isn’t Everything, Strategy Matters
Practice pacing and fueling in your training. Dial in your gear, nutrition, hydration, and hiking strategy long before race day. Show up prepared and you’ll not only finish stronger, you’ll actually enjoy your time out there on America’s toughest mountain race. Quick Reminders for Race Day:
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Pikes Peak Marathon