Mark Ellison is a long-distance running enthusiast with a background in endurance training, trail running, and self-coached marathon and ultra preparation.
Hydration is one of those things runners think they understand until it goes wrong.They either carry too much, not enough, or something that bounces, rubs, overheats, or simply gets in the way. By the time they realise it, they are already deep into a long run, a race, or
Most runners obsess over shoes.They’ll spend hours researching foam compounds, stack height, and carbon plates… and then throw on whatever socks they find in the drawer.Cotton. Old gym socks. Mismatched pairs that have survived since 2012.And then they wonder why they get blisters.This is where
Walk into any running store, and you’ll see a wall of shoes that all look similar.Different colours. Different brands. Slightly different shapes.But under the surface, every running shoe is a carefully engineered system designed for a very specific type of runner, terrain, and purpose. If you don’
Within endurance running, there are distances that challenge speed, distances that challenge stamina, and then there are events that challenge an athlete’s ability to sustain effort for multiple consecutive days. Multi-day ultramarathons and stage races represent one of the most complex and demanding formats in endurance sport. Unlike traditional
In endurance sport most distances gradually extend longer as athletes progress through their running journey. The Vertical Kilometre is different. Despite being relatively short in total distance, it represents one of the most intense and physically demanding race formats in mountain running. The Vertical Kilometre, often referred to as a
Among modern endurance events, few race formats are as deceptively simple and brutally effective as the Backyard Ultra. At first glance, the rules appear straightforward. Runners must complete a loop of approximately 6.7 kilometres every hour. When the hour begins again, runners start the next lap. The race continues
Within the world of endurance running, few distances carry the same reputation as the 100-mile ultramarathon. Covering approximately 160 kilometres, these events represent one of the most demanding challenges in the sport. Finishing a 100-mile race often requires twenty-four hours or more of continuous movement through varied terrain, changing weather
For many endurance runners, the 50-kilometre ultra represents the first step beyond the traditional marathon. It is challenging, but still close enough to marathon distance that experienced marathon runners can often transition successfully with careful preparation. The 100-kilometre ultramarathon, however, represents a far more significant leap. From a coaching and
For many runners, completing a road marathon represents the culmination of years of gradual progression through the sport. Yet for others, the marathon becomes the starting point for a new type of challenge. Trail marathons and 50-kilometre ultramarathons extend the distance beyond the traditional marathon while introducing the additional complexity
The marathon is one of the most iconic events in endurance sport. For many runners, it represents the ultimate challenge, a distance that requires patience, preparation, and a deep understanding of how the body performs during prolonged effort. From the perspective of a coach or exercise scientist, the marathon is
The half-marathon occupies a unique position in endurance running. It is long enough to demand serious preparation, yet short enough that runners can still sustain a relatively strong pace from start to finish. For many athletes, the half-marathon represents the point where running transitions from recreational participation into a true
For many runners, the ten-kilometre race represents the first true test of endurance combined with speed. While the 5 km introduces runners to the experience of racing, the 10 km demands a more developed aerobic system and a stronger ability to sustain effort over longer periods.From the perspective of