Running Health & Wellness

Discover the best strategies for improving your health as a runner. From injury prevention to nutrition tips, this guide covers everything you need to stay healthy and perform at your best. #runningwellness #healthyrunning #injuryprevention #runningnutrition

Best Iron Protocol for High-Altitude Running: Ferritin, Timing & Supplementation for Ultrarunners

by
Endurance athlete organizing iron supplements and ferritin results while planning for a high-altitude ultramarathon.

Best Iron Protocol for High-Altitude Running: Ferritin, Timing & Supplementation for Ultrarunners Want to conquer mountain ultras without getting crushed by fatigue? Your secret weapon isn’t fancy gear—it’s iron. Mastering iron protocols—especially your ferritin and supplementation strategy—can mean the difference between thriving at altitude and hitting the dreaded wall. This Lost Pace guide gives you … Read more

Acute Mountain Sickness (AMS) Prevention for Ultramarathon Runners: Strategies, Symptoms & Science

by
Ultramarathon runner checking SpO₂ monitor on a mountain trail to watch for acute mountain sickness symptoms.

Acute Mountain Sickness (AMS) Prevention for Ultramarathon Runners: Strategies, Symptoms & Science Planning to run long where the air gets thin? If your ultra takes you above 2,000 meters, acute mountain sickness (AMS) is a real threat—no matter how tough you are at sea level. This guide delivers science-backed prevention, symptom checklists, smart medication use, … Read more

Practical Guide to Tracking Your Menstrual Cycle for Ultra Runners

by
Runner journaling her training and menstrual cycle phases, with icons for mood, energy, and symptoms.

Practical Guide to Tracking Your Menstrual Cycle for Ultra Runners Tracking your menstrual cycle is one of the simplest, most powerful ways for female ultrarunners to optimize their training, prevent injuries, and unlock new levels of performance. With just a few minutes of attention each day, you can spot patterns, adapt your race plans, and … Read more

Injury Prevention and Recovery During the Menstrual Cycle for Ultra Runners

by
Female ultrarunner stretching with visual cues for menstrual cycle phases and injury prevention.

Hormones, Tissue Health & Injury Risk: What Science Shows Estrogen: Supports collagen production, which helps keep tendons and ligaments strong. Estrogen peaks before ovulation, making connective tissues temporarily more elastic. For some, this raises the risk of ankle, knee, or hip injuries—especially on trails. Progesterone: In the luteal phase, progesterone rises and can increase muscle … Read more

Nutrition and Hydration Strategies for Ultramarathoners During the Menstrual Cycle

by
Runner prepping a plant-based meal and water, highlighting nutrition and hydration strategies for women during the menstrual cycle.

Nutrition and Hydration Strategies for Ultramarathoners During the Menstrual Cycle Nutrition and hydration are the hidden engines of every ultrarunner’s performance—but for women, the body’s needs don’t stay the same from week to week. Hormones fluctuate, metabolism shifts, cravings change, and even your hydration status responds to the phases of your menstrual cycle. This guide … Read more

Menstrual Cycle Phases and Endurance Performance in Ultramarathons

by
Female ultramarathon runner with overlays showing menstrual cycle phases: menstruation, follicular, ovulation, and luteal.

Why Menstrual Cycle Phases Matter in Ultramarathons Endurance running isn’t just about training plans and finish lines—it’s about working with your own body, every step and every month. For female ultrarunners, understanding how the menstrual cycle phases influence energy, recovery, and mindset is a true performance advantage. The days of “just tough it out” are … Read more

Ultra Marathon Training During Menstruation: The Complete Science-Backed Guide

by
Split-screen animation of female runner during two menstrual phases, showing hormone levels and performance changes.

Why Menstrual Cycle Matters for Female Ultrarunners Running an ultramarathon is hard. Running one while your body is busy with its own monthly rhythm? That’s next-level endurance. In the last decade, the world of ultra running has changed. More women than ever are lining up for 50K, 100K, even 24-hour races. And with that rise … Read more

Hydration and Skin Health: What Runners Need to Know

by
Hydration and Skin Health A smiling runner drinking from a water bottle mid-run, sweat visible but skin glowing, strong sunlight, urban background, motion blur around legs, glowing cheeks, health and vitality theme.

🟢 Introduction Your skin is more than just your outer layer — it’s your body’s largest organ, your first defense, and a reflection of what’s happening inside. And when it comes to healthy, glowing skin? Hydration is everything. Whether you’re logging double-digit runs or just navigating a hot, dry day, hydration can make the difference … Read more

Runner’s Face: The Myth, the Truth, and What You Can Do

Last updated on May 20, 2025

by
Runner’s Face: Myth or Reality? A middle-aged male runner staring into the distance under direct sunlight, lines on face from repeated exposure, wind-swept look, hat in hand, dramatic light-shadow contrast highlighting facial structure.

🟢 Introduction You’ve heard the rumors — the saggy cheeks, the sunken look, the idea that running “ages your face.” It even has a name: Runner’s Face. But is it real? Or just another fitness myth? As running grows in popularity, more people are noticing changes in their appearance and wondering:“Is my training making me … Read more