How do I start training for my first ultra marathon?

Build a strong aerobic base, add back-to-back long runs, and work with a coach to avoid overtraining.

What should I eat during a long-distance race?

Aim for 60–90g of carbs per hour, using gels, chews, or real food you’ve tested in training.

How can I stay cool when running in hot weather?

Hydrate well, wear light clothing, and use water or ice to regulate temperature.

How do I get back into running after time off?

Start with run-walk sessions, include strength work, and gradually rebuild mileage.

What’s the best pacing strategy for an ultramarathon?

Start conservatively, run by effort not pace, and fuel consistently to maintain energy.

Trail%20running%20adventure%20in%20the%2

Townshend Performance BLOG

Do Ultra Runners Really Need Gels?

Ultra runners don’t need gels — but they’re a powerful tool when paired with real food. From potatoes and wraps to homemade pouches inspired by baby-food prep, this guide explores how to fuel long days on the trails without wrecking your stomach. Learn what works, what doesn’t, and how to balance comfort with performance.

Townshend Performance

Why all post-session work must stay gentle

A clear, no-nonsense guide on why gentle stretching, mobility, and foam rolling matter after running, cycling, or strength training. Learn how fatigue makes tissues more vulnerable, why a calm cooldown protects muscles and tendons, and which key areas benefit most. Perfect for anyone wanting smarter, safer recovery and better movement for the next session.

Townshend Performance