Dietary Observations of Ultra-Endurance Runners in Preparation for and During a Continuous 24-h Event

Carbohydrate (CHO) intake recommendations for events lasting longer than 3h indicate that athletes should ingest up to 90g.h.−1 of multiple transportable carbohydrates (MTC). We examined the dietary intake of amateur (males: n=11, females: n=7) ultra-endurance runners (mean age and mass 41.5±5.1years and 75.8±11.7kg) prior to, and during a 24-h ultra-endurance event. Heart rate and interstitial glucose concentration (indwelling sensor) were also tracked throughout the event. Pre-race diet (each 24 over 48h) was recorded via weighed intake and included the pre-race meal (1–4h pre-race). In-race diet (24h event) was recorded continuously, in-field, by the research team. Analysis revealed that runners did not meet the majority of CHO intake recommendations. CHO intake over 24–48h pre-race was lower than recommended (4.0±1.4g·kg−1; 42±9% of total energy), although pre-race meal CHO intake was within recommended levels (1.5±0.7g·kg−1). In-race CHO intake was only in the 30–60g·h−1 range (mean intake 33±12g·h−1) with suboptimal amounts of multiple transportable CHO consumed. Exercise intensity was low to moderate (mean 68%HRmax 45%VO2max) meaning that there would still be an absolute requirement for CHO to perform optimally in this ultra-event. Indeed, strong to moderate positive correlations were observed between distance covered and both CHO and energy intake in each of the three diet periods studied. Independent t-tests showed significantly different distances achieved by runners consuming ≥5 vs. <5g·kg−1 CHO in pre-race diet [98.5±18.7miles (158.5±30.1km) vs. 78.0±13.5miles (125.5±21.7km), p=0.04] and ≥40 vs. <40g·h−1 CHO in-race [92.2±13.9miles (148.4±22.4km) vs. 74.7±13.5miles (120.2±21.7km), p=0.02]. Pre-race CHO intake was positively associated with ultra-running experience, but no association was found between ultra-running experience and race distance. No association was observed between mean interstitial glucose and dietary intake, or with race distance. Further research should explore approaches to meeting pre-race dietary CHO intake as well as investigating strategies to boost in-race intake of multiple transportable CHO sources. In 24-h ultra-runners, studies examining the performance enhancing benefits of getting closer to meeting pre-race and in-race carbohydrate recommendations are required.

Physiological Responses and Nutritional Intake during a 7-Day Treadmill Running World Record

Ultra-running comprises running events longer than a marathon (>42.2 km). The prolonged duration of ultra-running leads to decrements in most or all physiological parameters and considerable energy expenditure (EE) and energy deficits. SG, 47 years, 162.5 cm, 49 kg, VO2max 4 mL/kg/min−1/2.37 L/min−1, ran continuously for 7 days on a treadmill in 3 h blocks followed by 30 min breaks and slept from 1–5 a.m. Heart rate (HR) oxygen uptake (VO2), rating of perceived exertion, weight, blood lactate (mmol·L−1), haemoglobin (g·dL), haematocrit (%) and glucose (mmol·L−1), and nutrition and hydration were recorded. SG ran for 17.5 h/day, covering ~120 km/day at ~7 km/h. Energy expenditure for each 24 h period was 6878 kcal/day and energy intake (EI) was 2701 kcal/day. EE was 382 kcal/h, with 66.6% from fat and 33.4% from carbohydrate oxidation. 7 day EI was 26,989 kcal and EE was 48,147 kcal, with a total energy deficit (ED) of 21,158 kcal. Average VO2 was 1.2 L·min−1/24.7 mL·kg·min−1, Respriatory echange ratio (RER) 0.80 ± 0.03, HR 120–125 b·min−1. Weight increased from 48.6 to 49.5 kg. Haemoglobin decreased from 13.7 to 11 g·dL and haematocrit decreased from 40% to 33%. SG ran 833.05 km. SG exhibits an enhanced fat metabolism through which she had a large daily ED. Her success can be attributed to a combination of physiological and psychological factors.

Mood Fluctuations During 60 and 110 mile Ultramarathons

Ultrarunning requires extraordinary endurance, but the psychological factors involved in successful ultrarunning are not well understood. One widely held view is that fluctuations in mood may play a pivotal role in performance during endurance events. However, this view is primarily based on comparisons of mood before and after marathons and shorter running events. Few studies have explicitly examined mood changes during ultra running, and they have tended to have small samples and/or be lab based rather than field studies, perhaps due to the large timescales and difficulty recruiting large numbers of ultramarathoners. To address these weaknesses, we conducted 3 field studies designed to measure mood fluctuations during competitive ultramarathon events. In Study 1, the POMS was used to monitor mood in 14 ultrarunners during the 110 mile Hardmoors110 ultramarathon. Study 2 assessed mood with the BRUMS as 15 athletes completed the Hardmoors110, and in Study 3 the BRUMS was used to assess mood in 30 athletes running a sixty mile ultramarathon. In all 3 studies there was a significant decrease in Tension between Race Start and the 1st within-race measurement point. Vigour decreased across the race whilst Fatigue increased. Importantly, within-race measures revealed that these changes were nonlinear, such that changes were largest at the start and end of races. In both the 110 mile races Total Mood Disturbance was stable throughout the 1st part of the race, then rapidly increased until reaching asymptote during the final stage. Anger significantly increased, but only in the 60 mile races. It is argued that changes in Tension reflect the release of pre-competition anxiety, that changes in Vigour and Fatigue are related to the perception of effort which may be best understood in terms of the Psychobiological Model of endurance, and that increases in Anger may have some benefits in short ultramarathons. These data offer new insights into the dynamics of mood states during ultra-endurance events, help better understand at what point during races implementing psychological mood-regulation strategies might be optimal, and may have broader implications for the understanding of human endurance and resilience in other domains.

Six-day footraces in the post-pedestrianism era

In a six-day footrace, competitors accumulate as much distance as possible on foot over 144 consecutive hours by circumambulating a loop course. Now an obscure event on the fringe of ultra running and contested by amateurs, six-day races and the associated sport of pedestrianism used to be a lucrative professional athletic endeavor. Indeed, pedestrianism was the most popular spectator sport in America c. 1874–c. 1881. We analyzed data from 277 six-day races spanning 37 years in the post-pedestrianism era (1981–2018). Men outnumber women 3:1 in six-day race participation. The men’s (women’s) six-day world record is 644.2 (549.1) miles and the top 4% achieve 500 (450) miles. Adopting the forecasting model of Godsey (2012), we predict a 53% (21%) probability that the men’s (women’s) world record will be broken within the next decade.

Changes in Pain and Nutritional Intake Modulate Ultra-Running Performance: A Case Report

Ultra-endurance running provides numerous physiological, psychological, and nutritional challenges to the athlete and supporting practitioners. We describe the changes in physiological status, psychological condition, and nutritional intake over the course of two 100-mile running races, with differing outcomes: non-completion and completion. Athlete perception of pain, freshness, and motivation differed between events, independent of rating of perceived exertion. Our data suggest that the integration of multiple sensations (freshness, motivation, hunger, pain, and thirst) produce performance. Increases in carbohydrate feeding (+5 g·h−1) and protein intake (+0.3 g·kg−1) also likely contributed to successful completion of a 100-mile race, by reducing the fractional utilization of maximal oxygen uptake and satiating hunger, respectively. Nutritional data support the notion that the gut is a trainable, and critical organ with respect to ultra-endurance performance. Finally, we propose future research to investigate the rate at which peak feeding occurs throughout ultra-endurance events, as this may further serve to personalize sports nutrition strategies.

Case Study: Nutrition Planning and Intake for Marathon des Sables—A Series of Five Runners

This case study describes the nutrition plans, intakes and experiences of five ultra-marathon runners who completed the Marathon des Sables in 2011 and 2013; age 37 (28–43) y, height 184 (180–190) cm, body mass 77.5 (71–85.5) kg, marathon personal best 3:08 (2:40–3:32). MdS is a 7-day, six-stage ultra-running stage race held in the Sahara Desert (total distance of timed stages 1–5 was 233.2 km in 2011, 223.4 km in 2013). Competitors are required to carry all equipment and food (except water) for the race duration, a minimum of 8,360 kJ/day and total pack weight of 6.5–15 kg. Total food mass carried was 4.2 (3.8–4.7) kg or 0.7 (0.5–1.1) kg/day. Planned energy (13,550 (10,323–18,142) kJ/day), protein (1.3 (0.8–1.8) g/kg/day), and carbohydrate (6.2 (4.3–9.2) g/kg/day) intakes on the fully self-sufficient days were slightly below guideline recommendations, due to the need to balance nutritional needs with food mass to be carried. Energy density was 1,636 (1,475–1,814) kJ/100g. 98.5% of the planned food was consumed. Fluid consumption was ad libitum with no symptoms or medical treatment required for dehydration or hyponatremia. During-stage carbohydrate intake was 42 (20–64) g/hour. Key issues encountered by runners included difficulty consuming foods due to dry mouth, and unpalatability of sweet foods (energy gels, sports drinks) when heated in the sun. Final classification of the runners ranged from 11th to 175th of 970 finishers in 2013, and 132nd of 805 in 2011. The described pattern of intake and macronutrient quantities were positively appraised by the five runners.