On a late February evening I found myself inside the center city location of Philadelphia Runner, a running store that has been around for 20 years now. 

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I was there to hear a talk from two locally recognized ultra runners Rachel Bambrick, and Michael Gagliardi (known as Gagz). Between the both of them they share a wealth of knowledge around training and competing in ultramarathons.

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For those who are unfamiliar with ultramarathons, it is specifically any distance over the traditional 26.2 miles that is a marathon. A majority of these races range from 50 kilometers to 100 miles. Varying formats of ultramarathons also include 24 hour races where runners attempt to complete as many laps on a specific distance such as a 400 meter track or a 1 mile paved loop. 

The most “ultra” of competitive long distance running has now broadened to multi-day races, and distances ranging from 250 - 500 miles. There's even one only so mnay ultra runners will get the chance to run called the “Self-Transcendence 3100 mile race”. Races of this caliber take multiple days, help from a crew, countless hours of training and logistical planning and a solid strategy with help from others. “Winging it” is unfortunately not your best option in this sport. 

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But do they really run the whole time?

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Well if this is the first time you’ve learned something about ultra running, then the secret is out… Yes, these runners walk! They are not running for the entire distance or time. Walking, or power hiking, is part of the game at all levels of competition in ultramarathons no matter if you’re a sponsored athlete or a first timer. 

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Having completed 50 km and 100 km races myself, I knew I had to sit down with Gagz and get his story, what he’s learned, and what allured him into the sport of ultra running. Many people I know and work with, even those who do not consider themself a runner, are curious about challenging themselves, finding what they are truly capable of and re-writing old beliefs they have about their willingness to go further. 

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As we discussed how running parallels life and what it takes to gain discipline and avoid the pitfalls of injuries we covered a wide range of topics about what it takes to be an ultra runner. At the heart of it however is something we all possess in this life: The innate drive to be better than we were. It is not hard to see or hear through talking with Gagz that this is something he takes quite seriously.

So who is Gagz?

Gagz has completed 57 ultras in his career so far, competing in 18 races of 100 miles or longer with an outstanding 100% completion rate. Meaning he has never had to drop out of a race. In a sport that has Did Not Finish (DNF) rates of 30-50% (https://www.irunfar.com/diving-into-ultramarathon-dnf-data) his record is outstanding to say the least. He has also set course records and achieved victories and podium finishes in some of these races.

This talk was important to me because I have been in the depths of my own training and looking to complete my first 100 miler. I also knew that this level of preparation and learning from others could be useful to those who are going through a similar process of tackling a lofty goal that seems insurmountable. Through the strategy of modeling others, we not only hear from their successes and failures but we compound our own courage through the motivation that comes from their learned experience.

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“If you want to go fast, go alone. But if you want to go far, go with others.”

For anyone who knows Gagz and his charismatic ways, I thought who else could inspire more runners, even if they never run an ultra marathon in their future? They could at least still apply proven principles to keep their mind and heart centered in the sport of running. 

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Although Gagz did not grow up a phenomenally competitive runner he did pursue a rather meaningful comeback story. In fact at one point in 2011, he weighed 240lbs! His first 10km race was in 2012 only a year after starting a rather fast and furious gym routine strongly encouraged by his family. His first ultramarathon was a few years later in 2015 and through these races with the help of other ultra runners it was easy to hear how he caught “the endurance bug.” But Gagz more accurately describes it as the existential moment that allowed him to find his tribe. 

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Now working for Philadelphia Runner, hosting his own podcast (Running Time with Gagz) and helping to coach other runners he admits to a philosophy that has allowed him to step away from a cushy city job of nearly 20 years to fulfill his passion and be closer to more like minded individuals.

“I put running first and center my life through that”

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Push the boundaries & embrace the hurt

Running 100s of miles in training and in races doesn’t just take commitment and dedication. It also takes a mental toll. One that is sure to challenge you often harder than the toll of the physical output on your body. Luckily we have evolved into a species that has very little dangerous threats in our day to day lives. However our “chimp brain” still has software components from millions to hundreds of thousands of years ago that likes to keep us safe. 

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With ultrarunning, the toughest distance to conquer can be the distance between your ears. To really push the boundaries of ultra running, you must do one thing well. And that is “embrace the suck”. 

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Part of embracing the hurt, accepting the pain, and pushing the boundaries as an ultra runner is learning to “Focus on the task at hand”. 

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As Gagz describes “it’s the same as the relationship that artists have with their medium and the passion they consume in their present moment. If you’re passionate about something, it’s just natural that you want to see where you can go and push your limits.”

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“Unfortunately in today’s world it is increasingly hard to be present and only doing one thing. But if you’re doing it right, you’re only focused on the task at hand.”

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For ultra runners, that may be focusing on the next mile, making it to the next tree, or completing the next 2 steps. Mental blocks, anxiety and discomfort are a part of the game and it can be a huge advantage to have strategies and prepared reminders to get through the tough parts:

“This shall pass”

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“It’s not going to last forever”

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Visual boards, photos and constant daily reminders about the goal beforehand have also served Gagz as inspiration and motivation for training runs. For runners who plan to complete an ultramarathon, the training is the toughest part. Some prepare well over a year in advance to build up the habit and consistency of running while ensuring they have learned the ins and outs of nutrition, sleep and training. 

Gagz goes on to say “The race itself is a celebration of all my work. Ultimately the race does not make me better, I am getting better because I spent weeks and months training, not hitting the snooze button and deciding to put miles in after a long day at work.”

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It pays to embrace the suffering during the race, but that muscle is worked through day in and day out training to build that mental toughness.

“We can all find what we enjoy and let it consume us. Like an artist and their medium.”

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Staying healthy while still pushing it

However there is a fine balance between embracing the suck and managing a soon to be injury. Running or training in any consistent manner can be a breeding ground for overuse injury or pain that is not simply a product of the workout. 

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Unfortunately runners remain some of the highest injured athletes when comparing hours of participation across other sports. 

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All in an effort to run longer distances and become more efficient, runners sometimes risk their chances of staying healthy. What has worked for Gagz to remain relatively injury free through his career can be distilled down to some solid principles. 

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“When you’re running ultras, you’re not trying to break 3 hours in the marathon or doing consistent speed work. It’s typically a lot of “time on feet” spent running slow.” Economy or the efficiency at which you run and utilize energy comes into thoughtful consideration, which Gagz has found is directly related to his 185 spm cadence and shortened stride as he likes to call his “hummingbird legs”. 

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Having a quick and shortened stride has let him remain consistent in his training and avoid the pitfalls of injuries that ultimately can sideline most runners for weeks at a time. 

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“Aches and pains for me usually means I need to do a little more strength, some PT stuff, and yoga on a more regular basis. During these heavier training blocks where I am running more mileage also tends to mean I sleep and eat better so staying injury free is usually a combination of many things.”

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He does admit to having a couple injuries early on in his career but nothing that has plagued him consistently. He contributes that to these tips below:

1. Let go of the ego & listen to your body - If something’s off take an actual rest day - do nothing!
2. Learn how to run more economically - find a good cadence and steady stride
3. Stretch & move to work on your mobility - ramp this up as mileage increases

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Now there is a difference between completely resting because something feels off, and actively recovering by running through soreness and discomfort associated with your training. For some this may be difficult to differentiate, but the more experience you acquire the more you will understand the difference. (again see Tip 1). 

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Discomforts, mishaps or potential injuries aside, there is also a process of the mental piece that can be associated with training. Weeks on end and multiple months in a row will contain runs that all serve a greater purpose towards your goal: the race!

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But what comes up, most go down. Following the race after the high has settled down can bring some runners towards a big low. To some this is known as the post race blues. This can pose a challenge for runners ultimately causing them to fall out of a rhythm with their training. 

Gagz discussed this in his own journey after completing 500 runs of the Benjamin Franklin Bridge last year - a goal he set himself which accumulated with a big celebration when he hit the 500th run. 

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“It can be hard to get back on the horse again to commit to a goal. It can give you low-key anxiety to try and come up with something else. I knew there would be a low afterwards and I had to pull myself out of the trenches so to speak. I immediately had to tell myself that I am not chasing clout for my next thing, but getting back to the consistency that I had with a goal in mind was hard.”  

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The benefit to having a race on the schedule that you are signed up for means there’s greater purpose behind any training run. It certainly is a good feeling to go out for a run and test your fitness but having a race or goal on the calendar makes sure you make those tougher calls to get out and train even when it’s nasty out.

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How to get started

If you want to take the leap forward towards your first ultra, the recipe is not all that complicated.  

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“It’s not a magic trick. If you have the right attitude and are stubborn enough you will complete it”. 

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Apart from having a healthy respect towards your running, Gagz number one tip of advice is to find your tribe. “Seek out the community of like minded people to surround yourself with. It doesn’t have to be physically in person, but can be on the internet or through social media. Once you have a crew and can maintain healthy conversations with these people you then need discipline.”

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“That may mean you have to cut out people, places and things, but that’s for you to decide how it happens. Motivation will only get you so far in this game. And more importantly if you’re really doing this for the right reasons then you are working hard when no one’s watching.”

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I couldn’t agree more with Gagz. At a time when we are infatuated with what everyone is doing and living in a world of comparison, it shouldn’t matter what kind of running you are doing to prepare for your race or goal. Don’t get me wrong, it’s great to hear from others and see their reactions to something you’re doing. But the ultimate praise should come from within after you have proven to yourself that you can do it. 

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Apart from these recommendations to keep your head and heart in the right place there are also small things make a big difference in an ultra. If you really want to level up your ultrarunning experience make sure you pack a toothbrush and toothpaste with you! Gagz admits, “it makes your mouth taste minty and fresh, and does mentally what a cup of caffeine does to you. It’s just a nice refreshing luxury to have when things may not be going your way”.

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There are many avenues to deciding how to go about achieving these crazy distances of running. And it's also not for everyone. But if you're intrigued to learn more about Gagz and his upcoming races, or if you want to hear more about his coaching strategies and personal experiences please reach out to him via Instagram @bdg123