Runner’s Body & Care

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

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

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

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

🟢 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

🟢 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

🟢 Introduction Running is supposed to make you feel fresh and alive — but what if your skin feels the exact opposite?Flaky cheeks, tight elbows, itchy calves… sound familiar? Dry skin after running is more common than you think, and it’s not just a winter problem. Sweat, salt, dehydration, friction, and sun exposure all contribute … Read more

🟢 Introduction You’ve crushed your run. Your legs feel strong, your lungs are burning — but your skin? Not so much. Post-run skincare is one of the most overlooked recovery steps among runners. Sweat, salt, sun, dust, wind, and bacteria all cling to your skin during a workout. If you don’t clean and replenish properly, … Read more

🟢 Introduction Running under the sun can feel energizing and liberating — but your skin doesn’t always appreciate the exposure. Whether you’re pounding pavement, climbing trails, or racing in open fields, UV rays are silently at work damaging your skin. Sunburn, premature aging, dark spots, and increased risk of skin cancer are all too common … Read more

🟢 Introduction Chafing — it’s the silent killer of long runs. That burning, stinging sensation can turn a joyful trail into a painful shuffle. Whether you’re new to running or training for your next ultra, skin friction is one of the most common (and annoying) issues runners face. But here’s the good news: chafing is … Read more