This past weekend I ventured to the Cascade Mountains to participate in my 3rd 200-mile Ultramarathon.  I was beyond excited, in the best shape of my life, and had an amazing crew and pacer with me to get the job done. I was ready to absolutely crush this race. The stage was set for a great weekend. With cool weather, mostly shaded trails, and two years of 200-mile race experience under my belt, there was no way I could fail. Wrong, very wrong. With starting the race out in the top 10 and destroying my pace time for the first 50 miles, I was flying high and feeling even higher. Slowly I started to get a pain in the side of my left foot. With my push-through-all-pain mentality, I put this pain in the back of my head. By mile 60 it was hurting with every step I took. Then a few miles later the same pain appeared in my other foot. “WTF,” this can’t be good. At first I got very scared, but then told myself to “toughen the f*** up,” and I continued to push. The pain got so bad by mile 80 that I was running with tears in my eyes. I showed up at mile 91 a mess. I got on the radio with Todd, the Medical Director and told him my symptoms. He told me exactly what I suspected, “it sounds like you took in too much salt.” Yup, I am an idiot. I was taking in salt pills 3x the strength of what I was training with all summer. Not to mention it was an average of 68 degrees the past 24-hours and I have not been sweating a lick. All of the salt I ingested held all of the water I drank and swelled my feet up. “Stupid, stupid, stupid.” All systems were firing, I was eating like a champ, and I had little to no muscle fatigue. I had done everything right in the past 11 months leading up to this race, and one small dumb mistake cost me my race. I still am having trouble getting over that fact.  At mile 91 we wrapped my swollen feet tight and I laid down for an hour. This squeezed out some of the fluid and I felt much better. “I have to try,” I told my crew. I put on my dad’s Hoka’s which were a size and a half bigger than my normal shoe. This allowed me to run with some bearable pain, but after 2-3 miles the swelling came back and filled these giant shoes as well. I ran for miles crying, trying to think of ideas on how to continue. “I am Ryan Lange, I do not quit.” When I got to mile 102 aid station I could not walk. I sat and contemplated with the medic at the station, James. He told me I am 22 and I had plenty of racing ahead of me that I did not want to ruin. This gave my exhausted brain an excuse, the last excuse it needed. I could no longer keep going. This was a moment I thought I’d never see… As I don’t think there are many bright sides to a failed attempt, here is what I learned.

1.) As much as you may think, you are not invincible

I pride myself on being someone that can push through any and all pain that presents itself to me. I have gone through two 200-mile runs; I figured I had experienced all pain and am able to push through it all. The truth is, I have been through a lot of “hurt,” but have never seen true “injury” in my life. People always ask how I have stayed healthy through all of this, and I usually respond with “just stretch, and you won’t get hurt.” Well, I am wrong with that too.

2.) Don’t depend on your crew to do everything for you

I had an amazing Crew behind me. My dad Chris, brother Brandon, and Pacer and best friend Helgi Olafson, were all ready to go to war for me. They were ready to do everything in their power to get me to the finish line. Although they can do a lot, they cannot do everything. I cannot just run like a brainless idiot until I drop. I have to take care of myself, and I neglected to do that. When I thought about fixing something I would think, “Oh yeah I’ll tell Dad when I see him at the next aid.”

3.) PAY ATTENTION TO DETAIL

This is BY FAR my biggest lesson learned from this race. I bought salt pills and ate them. I didn’t look to see what was in them. I didn’t calculate how much I should have been taking per hour. I didn’t think about how I was not sweating. I simply did not think. I have been told this my life and am now ready to admit to myself that it is a flaw of mine, and I need to improve.

4.) Not everything is guaranteed

You can be in the best shape of your life, best position for success, have all the factors in your corner, and failure can still be waiting for you. You are not guaranteed to win, finish, do well. Regardless of what you think.

5.) Failure is the biggest motivator of them all

I am proud to say that this is my first failure, not just in ultrarunning but in life as well.  When I really want something and I put my mind to it, I get it. I have never felt what it’s like to come up short. Our family motto of Persistence and Determination has brought me success all my life. I can say without hesitation, I have never been this pissed-off, hungry, and motivated to go back Bigfoot next year and utterly ruin this race mile-by-mile. As soon as I woke up the morning of my DNF, I began thinking about how I can become bigger, faster, better, strong, and smarter. I like to say I am a motivated individual, but I have a balled-up feeling of energy in my heart that makes me want to go run Pikes Peak every weekend for the next 52 weeks. This feeling is new to me and has brought me a whole other level of motivation.

Conclusion

My feet still are not better and I cannot walk yet, but I will soon. And I have something to prove. Not to anybody else, but to myself. I need the mental clarity of going back to Bigfoot and punching this race in the mouth. I know I am capable of a great finish time. It’s just going to take a little longer than I expected to see the results. Now it’s time to hit the trails harder, longer, and more often than ever.

The White Claw Challenge: Drinking 20 White Claws & Running 20 Miles.

The White Claw Challenge: 

Drinking 20 White Claws & Running 20 Miles

GenZ’s founder, Ryan Lange, got to test out a new prototype chest utility bag on the track this weekend. Instead of just going on a simple stroll, he decided to make it a challenge by slamming a White Claw for every mile he ran. Did Ryan make it to 20 miles and 20 Claws? Find out by watching the video here.

https://www.youtube.com/channel/UC_-9N1T36tXDO0Vi2yKVvtQ

The Best Stretch Routine for runners: Guided by a 200-Mile Athlete

Looking to prevent injury and optimize performance on your next run? This guided stretch routine for runners is the perfect 10 minute stretch to get you ready to crush your next run. Learn the best stretches for running from our founder and 200-mile athlete, Ryan The RaveRunner® Lange.

Follow along with the best guided stretch routine for runners below. Here we describe each stretch in depth. We recommend you held each stretch for 30 seconds, but going for longer will never hurt!

Our first exercise in our stretch routine for runners is the pigeon pose. This does a great job of stretching your entire hamstring. First, put your left leg out in front of you bent on a 90-degree angle. Now, square your hips, and push your chest into your leg. You should feel the stretch from your hammy all the way into your butt. This move will also elongate the muscles in your lower back.

The psoas muscle is the most neglected out of all muscle groups but is probably the most important muscle to stretch. put one leg up and stand on your other knee. Push your knee back until you feel a stretch in the front of your hips (psoas). Now lean into this and drop your tailbone to the ground. try and twist your back heel in towards your body, you will experience a deeper stretch. This particular stretch will give you a longer stride and enable you to stand up straighter while you run instead of being hunched over.

Stretching the hamstring is omnipotent when preventing injury while running. That is why we stretch it in multiple different ways. Stick your left leg out diagonally and sit your butt on your right heel. Your foot should be propped up on your toes. Grab the inside of your left leg and pull your belly button to your foot. Here we get more leverage by propping our body up on your foot. This allows us to press deeper into the stretch.

Put your left leg on the ground like the pigeon pose, but keep your other leg standing on your knee. Grab your foot with your right hand and drive your left elbow into your left knee. You should feel this stretch in the side of your hip.

While this may seem intimidating, it is much easier than it looks. Start by inching your legs out until you feel the stretch in your inner legs and then lean your butt back until you feel the stretch go even deeper. Hold here for 30 seconds and then get out of the stretch by leaning all the way forward.

This stretch is easy to do and highly effective. Lay on one side and grab your ankle with your hand on the corresponding side. Pull your foot toward your low-to-mid back and drive your knee backward. You should feel this all the way from your groin to your knee.

My personal favorite stretch in this stretch routine for runners. Start on all fours and then sit back on your feet. Do your best to rotate your heels in so that the stretch deepens. You should experience a stretch from the top of your shin down to the base of your toes.

The calf is a commonly pulled muscle due to the lack of stretching. Start in a downward dog position and pick one leg off the ground. Keep the leg that is holding you up bent at a 90-degree angle. Drive your heel into the ground and feel the stretch in your lower calf. After 20 seconds, extend the leg holding you up so that it is straight. this will move the stretch to your upper calf.

Finally, let’s do a supine twist to adjust our lower back. Lay on your back, bend your knee into your chest, and fold it over your body. With the opposite hand, pull your knee across your body. This should stretch your lower back and if your lucky, you’ll experience a nice crack.

What are Treadmill Sprint Workouts & Why Do Them?

Treadmill sprint workouts (a common HIIT cardio workout) are often avoided by most because…well…they hurt. It is nothing like a simple run around your neighborhood. In my experience, the workouts that hurt the most often generate the greatest reward. In this treadmill sprint workout I, Ryan The RaveRunner® Lange will show you a HIIT sprint training workout on the treadmill that is proven to be one of the best ways to burn fat and reduce injury rate. Later in this post, we will back up that last statement with cold-hard-facts. Let us first go through how to do this beast of a treadmill sprint workout.

Although this is a quick, 20 minute, treadmill sprint workout, it will certainly be a treadmill workout to lose fat. Here is how it goes.

*Don’t forget to stretch before any sort of HIIT on the treadmill. We recommend this stretching video if you don’t already have a stretching routine yourself. The Best Stretch Routine for Runners

THE ROUTINE

1. Set the treadmill at 0% incline and begin running at 40% your max speed for 2-minutes
2. Once the timer hits 2-minutes, turn the incline up to 4% and the speed up to 90% your max speed
3. Repeat this process 5 times. If you can only do 4,3,2, or even just 1, that is okay.
4. Another way to make it easier is to walk during the 0% incline rounds. This will enable you to get more oxygen and recover faster.

Now that you have the routine down, let me really sell this treadmill sprint workout to you with the benefits and advantages you get from a treadmill sprint workout.

The key to success in this treadmill sprint workout is to hit 85%-95% of your max heart rate multiple times. This will boost your VO2 Max which is the main determining factor in an individual’s top speed. To give you a little bit more of a correlation between treadmill sprint workouts and your VO2 max, your (link: https://www.cnet.com/health/your-vo2-max-explained/  ) VO2 max refers to the amount of oxygen you can utilize during exercise. Essentially, it is a gauge of the aerobic endurance or cardiovascular fitness of an athlete. When you do sprint workouts on the treadmill, you push that vo2 max as high as it can go. What happens when you push your current limits in any situation? That’s right, they get higher. It is important to not get this confused with your heart rate or lactate threshold.

1. Best Way to Burn Fat

While we burn 100% carbohydrates at the 85%-95% heart rate range, when we STOP running (like right AFTER our treadmill sprint workout) our body will quickly conserve carbohydrates. In return, our body will turn on the fat burners. To back that statement up, this study shows that a 45-minute high-intensity workout will increase your metabolic rate for 14 hours. The workout tested in this study? Yeah, it was a treadmill sprint workout. The average individual in that study burned 200 extra calories (not including the sprinting on the treadmill itself) throughout the rest of that day. So, when someone tells you that HIIT treadmill sprints don’t actually burn fat, you can drop that knowledge on them and walk away from the conversation feeling like a boss.

2. Build a Stronger Stride

Your stride will ultimately determine your speed. The force you put on the ground to launch you further is what generates your speed. It is a common misconception that the faster you can reposition, or cycle, your legs determines your speed. Usain Bolt and the last-place finisher at the Thanksgiving day 5k can cycle their legs at the same speed. It’s the runner that applies greater force to the ground will be the winner of the run. By utilizing treadmill sprint intervals, you are strengthening the muscle groups that provide pressure to the ground.

3. Improved Running Economy

The term, “Running Economy,” is complex and is often confusing. Essentially, it measures how efficiently you use oxygen at a given running speed. To further explain, let’s take your current 1-mile pace. When you improve your running economy, your body will require less oxygen. Therefore, you can either run a faster 1-mile or run your previous 1-mile pace for a longer distance. A survey on various collegiate cross country teams confirms that those who incorporate uphill sprint interval workouts emerged victoriously.

4. Stronger Tendons

Treadmill sprint workouts involve pulling all of your weight very quickly. Your tendons account for ~50% of the energy force that moves your body forward while running. Think of your tendons as a slingshot. With a thicker rubber band, that slingshot will shoot much harder and faster. Stronger tendons will enable your muscles to work less. So, that leftover energy your muscles have will propel you to move faster and more efficiently. By pounding a treadmill sprint workout once a week, those tendons will form into some rock solid slingshots to propel you faster in whatever sport you find yourself playing.

5. Reduces Risk of Injury

Some people may use the excuse to not incorporate a treadmill sprint workout because it increases your chance of injury. Those people are wrong….if you stretch beforehand. With a HIIT treadmill workout, your muscles go through a fuller range of motion, which in turn improves flexibility. By stretching your legs further during a treadmill sprint workout, you are strengthening areas deeper in your muscle tissue. Those deeper muscles are often the ones that are injury-prone. A study by Stanford University also concluded that runners were less likely to require knee or hip replacement than non-runners. This is because those who do sprint interval training and other resistance training, have stronger bones, tendons, fascia, and even ligaments.

Now listen, please don’t get the wrong impression. I don’t enjoy ANY treadmill sprint workout, but we have to do them to become faster! Personally, I am not happy with how fast I am. Based on all the studies I have read and included in this post, it shows that pushing yourself in a treadmill sprint workout will undoubtedly make you into a faster athlete.

Sources:

https://www.researchgate.net/publication/265134197_Strategies_to_Improve_Running_Economy

https://pubmed.ncbi.nlm.nih.gov/21311363

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556152

https://www.cnet.com/health/your-vo2-max-explained

We often hear, “how do you stay so motivated to workout?” The answer? Persistence and determination. Maybe you struggle to obtain any, or maybe you have some on Monday but none on Tuesday. Neither of these lifestyles is sustainable in achieving long-term goals. To become and remain motivated to workout, you need to create a mindset (yes, a mindset is forged by you) that pumps motivation through your veins on a consistent basis. This is not an easy task, but it is something that any human on this planet can create. We understand some people are very different from others. That is why we created 25 tips on staying motivated to workout. Check them all out below and find one, two, or ten tips to help you wake up excited to get after it.

HOW TO STAY MOTIVATED TO WORKOUT:

1.) Create a routine

If you don’t have any kind of plan, you are setting yourself up for failure. To become and remain persistent in staying motivated to workout, you must devise a routine. We understand that life gets in the way and your time may be minimal. Your motivation to stay in the gym may dwindle and that is normal, but let me ask you this… What is more important than your physical and mental health? Nothing, so MAKE THE TIME.

I am going to add my exercise routine below so you can use it as a template to craft your own. Do not compare yourself to me in any form, just use me as a tool.

I am aware that mine is intense. That is because I am training for another 100-mile race. You do not need to be doing cardio four times a week. Three, maybe even four, rest days a week is perfect. The first few weeks may suck, but your body will become accustomed to it and it will begin to feel strange for you to stray from the routine you worked hard to get into.

2.) Find a Workout Partner

If we weren’t being practical, we would have to put this tip at number one. Your buddy will keep you accountable for staying motivated in the gym and it will make you feel guilty if you ditch them. You are now part of a team! Give yourselves a name, create a group chat, and make it fun. Praise each other when you reach goals. We are constantly talking and pushing ourselves together. Creating this bond in the gym will make you miss your time together when you take a rest week. If you need more convincing, check out this 2016 study on how an exercise partner is a key for staying motivated to workout. Another thing I have realized with having a workout buddy is that I spend way less time on my phone in the gym. Now I don’t get lost scrolling Instagram and I rest between sets.

3.) Get Competitive

I don’t know about you, but I hate losing. Talking some smack at the gym will never hurt anyone. In fact, you will find that you lift a little stronger and push a little harder when you are a tad angry. Additionally, doing a weight loss competition with a friend is a better way to go about it. Losing weight is never an easy task, and creating a reward for the winner will make shaving weight off much more compelling.

4.) Join a Workout Group

Don’t know anyone in your area that enjoys working out? There is a slim chance that you won’t be able to find a local workout group on FaceBook. I am a part of two running groups that meet once a week. Some of them even do fun things like finish at a brewery or dinner spot. This is a good way to make friends that are also in search of motivation to workout. ­­­­­­­

5.) Create a Workout Specific Playlist

Everyone has some music that will bring back the pre-game jitters of high school sports. Maybe you have some songs that cause your hair to stand-up and get you willing to run through a brick wall. This is the kind of energy you need for staying motivated to work out! Music will undoubtedly give you an advantage. If you don’t believe it, ask the director of the Marine Corps Marathon. They banned runners from having music while running as it gives an “unfair advantage.”

Be sure to make the playlist with about 3-4 hours of music so that you are not repeating any songs every workout. If you are having trouble finding an abundance of hype-up music, just shuffle on Spotify or Soundcloud. There are also features that will spit songs to you, “since you like ____.” Personally, I don’t even use playlists. I venture onto SoundCloud and find live performances of artists from festivals. If you are interested in our Top 50 live sets for the gym, check out this link.

6.) Consume Caffeine Before a Workout

Caffeine if one of the easiest (and most enjoyable) ways to enhance your workout. Not only does caffeine boost your cognitive performance, but your physical power increases as well.  “On average, endurance athletes enjoy about a 2-4% performance improvement, depending on the type of test and with moderate doses of caffeine. This not only means that you can race faster, but also that you can maintain higher intensities for longer during workouts, potentially leading to bigger adaptations.” This quote speaks for itself. Caffeine is the unofficial legal performance enhancing drug. To finish this section off with a fun fact: Until 2004 the World Anti-Doping Agency considered high concentrations of caffeine to be illegal in Olympic events.

7.) Try a Pre-Workout Supplement

This tip may be a tad intense for some people, but if you want a foolproof way of staying motivated in the gym, try pre-workout. Maybe you are cautious about what is in some pre-work outs. That’s fine. Just do your research. I was never a fan of pre-workout and always thought it was unneeded. Creatine freaked me out, but only because I never educated myself about it. Once I figured out that kidney health fears were overblow, drinking water solves the possible gastrointestinal issues, and the substance actually improves reasoning skills, I was all about it.

8.) Get Pumped Up

Blast music on your ride to the gym or listen to a motivational speech/podcast. Your ears may not like you, but your adrenals will love it.

9.) Lose the Excuses

Our brains make up excuses whenever possible, that’s normal. It is your job not to give into them. I use this analogy a lot – Think about a puppy. If you don’t give it the opportunity to chew on your shoes, your shoes will stay clean and hole-free. So, don’t give your mind the opportunity to give in to excuses. For example, don’t schedule your workout routine to include a run at 4 PM on a Friday. You’ll have a friend summon a mandatory happy hour that you’ll be scorned for if you miss it. 

10.) Get Some Awesome Workout Apparel

You look good – you feel good, you feel good – YOU ARE GOOD. When you look in the mirror and feel sloppy, there is a good chance your confidence will decrease. Adding a few sweet outfits to your gym wardrobe will not only help you flex on everyone at the gym, but it will also increase your motivation to workout.

11.) Change it up

It is normal to get burnt out. You may begin to feel like you are just going through the motions without any effort. To stay motivated to workout you need to mix up exercises. If you are sick of the Stairmaster, try the bike. When you stop gaining any ground in shoulder presses, exchange that workout for lateral raises.

12.) Make Working Out a Fun Event

This is the hardest method to execute. But if you can find a way to be excited to run or lift at 7 AM, you will likely never lose motivation to workout. Text your friends that your excited to get a session in together. Maybe you add some morning ritual to workout days. Light a nice candle, call a loved one before your workout, have a brainstorm session after your workout while the endorphins are still flowing. Just find a way that you can correlate working out with happiness.

 13.) Reward yourself after a workout

If you are able to get to the gym but have trouble finishing a workout without quitting early, this will help you. Some people reward themselves by eating their favorite home cooked meal after a heavy lift. What about grabbing a second cup of coffee with your workout partner. A nice long hot shower? Just find a reward that that you can utilize as motivation during your workout.

14.) Mix in Light Workouts

The reason why I love long runs is because the intensity is low. You are not focused on the pain and suffering most people experience when you commit to a treadmill sprint session. This allows your brain to space out and get lost in thought. You may experience a mental trance so deep in thought that you forget you’re working out. I can also guarantee that you will generate great ideas and positive thoughts while on these steady-state cardio exercises.

15.) Track Your Progress

This the most underrated method for staying motivated to workout. When you start to see results do you become encouraged to do more? Don’t you get excited for what is next? Then start tracking your progress so that you can see the fruits of your effort in the mirror and on paper. Schedule a day every few months to “max out” on certain exercises. This is where you will fully be able to notice how much stronger or faster you are becoming.

16.) Pre-pay for Group Classes

 This is a ballsy approach, but it is a surefire method for those who have commitment issues. When you invest money ahead of time, you have no choice to but to stay motivated. If you quit you are not only cheating yourself but becoming poor!

17.) Get 8-10 hours of sleep

Getting good sleep sets you up to succeed in any facet of your life. I am sure that many of you have worked out while you were tired or mentally exhausted and it just doesn’t work. Good sleep also does not mean a lot of sleep, you need high quality sleep. Drinking alcohol to fall asleep may feel nice, but rarely will you get that refreshing deep sleep that you may get falling asleep off of some tea.

18.) Minimize Alcohol Intake

When was the last time you woke up from a night of drinking and were excited to get to the gym? Uh… probably never. Unless you’re a psychopath, working out hungover will never be beneficial. If you are going to drink, that’s fine! Just be sure to drink before your off-days.

19.) Eat the Right Foods

This sounds very cliché, and it is probably self-explanatory. You are what you eat…

20.) Don’t Overdue it

A big part of staying motivated to workout has to do with your workload. Far too often do we see people get hit with a wave of motivation and want to run a marathon 2 weeks later. Your body is not ready nor adapted to take a huge workload yet. If you jump right into benching 225 pounds, your body’s recovery time will be upwards of 7 days. Sitting around for that long will keep your usual routine far out of reach.

21.)  Follow Inspiration on Social Media

On social media there will be motivational people and there will be thirst traps. When trying to stay motivated to workout, don’t follow the thirst traps. The influencers that aim to inspire rather than beg for likes are the ones that should be on your feed. These types of people are not only inspiring, but entertaining and add value to your mindset. It is also important to keep in mind to never compare yourself to these individuals. If you want some inspiration, check out our top ambassadors.

22.) Remember Why you Started

There came a time that you made a decision. This decision was made after you realized you needed to change. When the thoughts about quitting creep in, going back to your “why,” will keep you excited to fulfill your weekly routine.

23.) Commit to Positive Self-Talk

When you need to stay motivated to workout, there may come a time when the only person that could help you, is you! Look yourself in the mirror and say, “I am a boss a** bi***, and nothing is going to stop me.” Don’t just do this because we are telling you to. Say it like you mean it!

24.) Have Extrinsic Motivation

Extrinsic motivation is a form of determination to perform an activity to earn a reward. Although your main motivation should be for your own personal sake (intrinsic), you should reward yourself with a night out eating at your favorite restaurant after you reach a goal.

25.) Visualize your Goal

Extrinsic motivation is a form of determination to perform an activity to earn a reward. Although your main motivation should be for your own personal sake (intrinsic), you should reward yourself with a night out eating at your favorite restaurant after you reach a goal.

Staying motivated is not an easy task. This is why you see people at the gym in January but on February 1^st they are nowhere to be found. Don’t go too hard on yourself and become aware that your mindset will not change with a snap of your fingers. You must remain persistent and determined. I guarantee if you try enough of these you will find one that will work for you.

Works cited:

New Science on Caffeine for Endurance Athletes and Ultrarunners

https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591#:~:text=Safety%20and%20side%20effects,Muscle%20cramping

https://www.tandfonline.com/doi/abs/10.1080/15438620701693280?journalCode=gspm20

https://pubmed.ncbi.nlm.nih.gov/29704637

https://www.verywellfit.com/is-hiit-training-or-steady-state-cardio-better-4126506