Tips from Dean Karnazes to Run a Marathon

Here are some tips from Dean Karnazes in preparing for Ultra running events:

1) When preparing for an ultra-running event, he runs at least 70-100 miles per week.

Wakes up at 4:00AM and run 3 hours before bringing the kids to school and going to his office.

He takes another 45 minutes to one hour quick run after office work. On Saturday mornings, he

runs 30-40 miles.

2) For a 50K or 50-mile event, he suggests doing at least one eight-hour training run. For

100-miler, he recommends doing an all-night run to simulate race condition without sleeping.

3) An ultrarunner should be properly hydrated with water and energy drinks with electrolytes.

In his early ultra-running events in the 90s, he was using Oral Pedialyte for his electrolyte

replacements.

4) His daily diet consists of 40% Carbohydrates; 30% of Protein & 30% of Fats.

He eats salmon 4-5 days a week and lots of organic salads.

5) He trains half and half for the roads and trails. But he prefers more time running on the

roads.

6) He goes to the gym for muscle strengthening workouts. If he cannot make it to the gym, he does 4 sets of 50 push-ups and 4 sets of 90 push-ups—once in the morning and once in the evening.

In 2004, Dean Karnazes won the Badwater Ultramarathon covering 135 miles in 120-degree

Fahrenheit temperature in 27 hours and 22 minutes of non-stop running.

He is a columnist for “Men’s Health Magazine” and the President of Good Health Natural Foods.

He lives with his wife and their two children in San Francisco. To know more about him and his

schedule of ultramarathon races, visit www.ultramarathonman.com.

Keeping the body cool while running in the heat/sun:

1. Put ice cubes wrapped on a sponge with a hat over it

2. Soak the old baseball hat with cold water and freeze it for at least 30 min.

3. Put ice cubes on a bandana and wrap it around the neck.