Ultra Run Coaching

Haglund's deformity, or retrocalcaneal exostosis, is a bony enlargement of the back of the heel bone which was first described by Patrick Haglund in 1927. Haglund’s can be referred to as a “pump bump” because it’s been associated with people who wear rigid backed pump style shoes. It can become very painful and cause blisters and bursitis at the back of the heel from friction inside shoes. Haglund’s deformity may be accompanied by a calcaneal bone spur and/or intra-tendoneal calcification of the Achilles tendon.

Traditional medicine and physical therapy often say Haglund’s is caused by hereditary factors such as high arches, tight Achilles tendons, and walking on the outside of their feet. In runners it is also said to be an overuse injury. First, it’s important to understand the body responds to stimulus and all those factors are a response to our environment rather than genetic. Continue reading to learn what really causes Haglund's, how you can effectively treat it, and how to prevent it:

https://www.ultraruncoaching.com/blog/haglunds-deformity-what-actually-causes-it-and-how-you-can-run-pain-free-again

We have all heard that carbs are king and we will feel better and perform better while consuming a high number of carbs per hour (60-125g/hour), but how do we do that?

Step one is start looking at different foods and energy products to see how many carbs they contain per serving. Make a list of them so it's easy to calculate carbs per hour.

Step two is look at the list and figure out which foods/products you know you already like and your GI system handles well. Figure out which foods/products you can eat per hour to reach your carb goal.

The article linked below goes through examples of how to do this for an athlete that is used to low carb fueling and for an athlete that is already doing high carb fueling:
https://www.ultraruncoaching.com/blog/how-to-get-high-carbs-per-hour

Best time of year! Don't forget to get out and enjoy the changing season and beautiful colors it brings.