Articles
Stories, tips, and insights from the Runtra community
Why Ultrarunners Eat So Much Sugar – and Why Your Long Run Should Too
Why do ultrarunners eat so much sugar? Your muscles run low on carbs after about 90 minutes. Here's how many grams per hour to eat on your long run.
Telchatta Kumar
Runner's Gut Isn't "Just Nerves." It's Blood Flow. Here's the Fix.
Runner's gut is mostly blood flow, not nerves. Learn why running causes cramps, nausea and urgent toilet stops, plus science-backed fixes that work.
Telchatta Kumar
How to Build a Race-Week Taper That Doesn't Make You Panic
A good marathon taper cuts volume 40-60% over 2-3 weeks but keeps some speed. Use this day-by-day race-week plan to arrive fresh, fueled and calm.
Telchatta Kumar
Carb Loading Still Works. You're Just Doing the 1990s Version.
Carb loading still works, but not the old way. Here's the modern, science-backed plan: how many grams, how many days, and what to eat before your marathon.
Telchatta Kumar
The Night-Before-Race Meal That Doesn't Wreck Your Stomach
What to eat the night before a race: a simple, carb-rich, low-fibre dinner plan that tops up energy without wrecking your stomach on race morning.
Telchatta Kumar