Hills & Technical Trails @ Valley Forge

Going

Welcoming more women into the sport of ultrarunning in a dynamic and inclusive way ✨

Kate Oliver

Mental Strategy @ Cooper River Park

Veronica Vasquez

Book Club Meeting - Running While Black

Emily Fisk

Fueling & Nutrition @ The Batona Trail

Rachel Bambrick

WIU x OPAC - Crewing & Pacing @ The Wissahickon

WIU 2024-2025 Races

WIU: Running Hills, Routes, Trails, etc. 

Women In Ultrarunning Intro to Ultras  What is an ultramarathon?  Typically thought of as a 50k or higher, however there’s a case to say anything over a marathon is an ultra! Typical distances =  50k (31 miles) 50 miler 100k (62 miles) 100 miler 200+ miler Can be continuous or staged Can be dista...

Women in Ultrarunning: Intro to Ultras

Ultrarunning Nutrition  How many of you have heard: “ultrarunning is an eating competition while moving” or something along those lines?  The longer the run/race, the more important fueling becomes!   Fueling: General rule of thumb or starting point for fueling during ultras is to aim to consume ...

WIU - Nutrition - Shareable

Women In Ultrarunning: Part 2 - Mental Strategy  Negative Thoughts, Reframing, & Mantras:   Anxiety/nerves/jitters… All of it is normal and to be expected - it means you are HUMAN and it means you care!  Next time you feel nervous or jittery before a big event, rather than worrying about WHY or t...

Women In Ultrarunning - Mental Strategy (Sharable)

Women In Ultrarunning Event 3 - Hills & Technical Trails  Climbing (Ascending):  It’s ok to hike the uphills! There’s a lot of hiking that can be involved in ultrarunning, even with the pro’s! It is often better energy conservation to hike the uphills in a race and save your energy for a powerful...