Dean Karnazes, an internationally recognized endurance marathoner, New York Times bestselling author, and philanthropist, has pushed his mind and body to the absolute limit. Beyond his gregarious public persona, Karnazes reveals a side of himself that many might not be familiar with: a deep-seated introversion. "Deep down I’m actually quite introverted and enjoy time to myself," he confesses, emphasizing that his rigorous training serves as his social outlet.
The Evolution of Ultramarathoning and Nutrition
Since his first ultramarathon in 1992, Karnazes has witnessed significant changes in the sport, particularly in nutrition. The equipment, once primitive, has seen substantial advancements in hydration, lighting, and footwear technology.
In the early days, training was more straightforward. "I just went running without the sophistication of technical gear like wicking fabric or structured training blocks," Karnazes recalls. Ultramarathons were about finishing rather than focusing on time and place, maintaining a grassroots feel that he still loves.
Nutrition has undergone a dramatic transformation. Previously, the belief was that all calories were equal, whether from pizza or energy gels. Now, a more targeted approach is essential, considering the source of carbohydrates, protein ratios, and experimenting with various dietary strategies.
Karnazes's Dietary Philosophy: A Mediterranean Approach
Karnazes's nutrition revolves around a Mediterranean-based diet, emphasizing monosaturated fats from olive oil and avocados, quality sea and plant-based proteins, and carbohydrates from fruits and sweet potatoes. He has also explored high-fat, ketogenic diets and found that during ultra marathons, a high-fat intake, particularly through nut butters, keeps him energized and minimizes hunger. Five days before a race, he cuts back on insoluble fiber to avoid feeling heavy and bloated, and the day before, he maintains a fasted state, finding it works best for him. Despite experimentation and trying various approaches, he adheres to a simple formula: "I always encourage people to listen to everyone and follow no one."
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On race day, his nutrition includes gels, nutrition bars with starchy nut butters, and perpetuem, a 3:1 ratio of carbs to protein, providing a satisfying mouthfeel. He cautions against excessive calorie intake, recommending individuals monitor their caloric intake during the race, trying different approaches to find the right balance. He recalls his early diet as an ultramarathoner, "During those protracted endurance events I was burning roughly 500 to 700 calories per hour. With some races lasting forty or fifty hours that equated to roughly 29,000 calories, or two weeks worth of food in a clip."
Current Diet: Clean and Unprocessed
"My current diet is about as clean as you can get. I never eat anything from a bag, nor do I cook or process the foods I eat," explains Karnazes. There are a few exceptions: traditional Greek-style yogurt (full fat, no sugar added) and wild, sustainably caught salmon (cooked, though minimally so).
He emphasizes the importance of sourcing the best types of food, making sure it has been grown appropriately and is the best sourced.
Training Regimen: A Lifestyle of Constant Motion
Karnazes's training typically consists of running 70 to 80 miles per week, and cross-training with a TRX suspension trainer to improve overall body strength. He never sits down, believing that "sitting is the new smoking." His health-benchmark-measurement numbers are very good: low cholesterol levels and blood pressure, a resting heart rate around forty, an overall body fat percentage less than five, and a strength-to-weight ratio that is that of a much younger man. Perhaps most surprising for a runner, he’s never suffered an injury.
His training is his social life, a choice that he embraces wholeheartedly. In a world where social interactions are often central to personal connections, Karnazes finds solace in the solitude of his training sessions, relishing the time spent alone and surrounded by nature. The call of the outdoors and the rhythmic cadence of his footsteps against the earth are the companions he seeks and cherishes.
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"Roughly half of my training is done with a stated goal, the other half is just freeform running for nothing other than the joy of running itself," explains Karnazes.
Recovery Methods: Personalized and Strategic
For Dean Karnazes, recovery is a personalized and strategic process. Emphasizing the importance of good quality protein, he opts for oily cold water fishes like sardines, mackerel, or wild salmon for their rich omega-3 fatty acids, particularly beneficial for joint health. Post-race, Karnazes prioritizes protein over carbs, engaging in overhydration to aid in flushing out the system.
Active recovery is a key element of Karnazes' routine. The day after a race, he prefers running to sitting, believing that moving the body and elevating the heart rate helps eliminate byproducts of cellular breakdown from ultramarathons. In terms of supplementation, Karnazes advocates for smart supplementation, avoiding mega-dosing on insoluble vitamins and opting for tools like Elo Health for personalized supplementation based on individual needs and activities.
Karnazes takes a hands-on approach to recovery, incorporating simple yet effective practices like ice baths, which he finds immensely helpful. His dietary choices are intuitive and based on personal needs, recognizing the individuality in how people approach eating in ultramarathon sports. Additionally, he incorporates an electrolyte powder with ginger for dehydration, rounding out a comprehensive and tailored recovery routine.
Longevity: A Holistic Approach
Ensuring longevity as a long-distance runner is a multifaceted endeavor, and Dean Karnazes approaches it with a holistic perspective. To optimize his overall well-being and promote longevity, Karnazes adopts a holistic 360-degree approach. This strategy goes beyond training and diet, encompassing elements such as quality sleep, effective stress management, mindful lifestyle choices, and maintaining harmonious interpersonal relationships.
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A devoted student of classics, Dean finds inspiration in the teachings of ancient Greek philosophers such as Aristotle and Plato. Delving into their world and comparing it to the present, Karnazes strives to integrate their mindset and practices into his modern life. He believes that the ancient Greeks had a superior and healthier approach to living, particularly in contemplating the profound question of how to best live, a concept they extensively explored.
In his pursuit of a fulfilling life, Karnazes actively avoids becoming entangled in the day-to-day grind and societal norms. He notes: “I try to find something, whether love or sport, that transcends the everyday life of making a living or getting through the day to day life. I go for a run, I dance, I just do things that remind me how precious life is."
Overcoming Challenges and Setting Goals
Despite having accomplished a great deal in the sport, he continues to actively participate in 10-20 marathons and ultras each year, maintaining a genuine enjoyment for racing. Looking forward, Karnazes plans to pursue personal endeavors and exciting projects, such as the ambitious goal of completing 50 marathons in 50 states in 50 days. Additionally, he is collaborating with Charlie Engle on a unique project, aiming to run from the lowest place on Earth, Jordan's Dead Sea, to the highest, the summit of Everest.
Outside of running, Dean Karnazes has taken on a meaningful role as an Ambassador of Greek Tourism, leveraging his 100% Greek heritage to raise awareness about the historical roots of the marathon. He emphasizes the unique foundation of the sport, tracing back to a historic run after a military battle to proclaim victory, where the messenger tragically lost his life at the end. Karnazes is passionate about bringing attention to the distinctive origins of the marathon, setting it apart from other sports.
Understanding the transformative impact of completing a marathon, Karnazes seeks to convey the significance of this achievement to a broader audience. He states, "When a lot of people run a marathon, it becomes a very significant milestone in their life."
Advice to his Younger Self
If I could offer advice to my 30-year-old self, I would draw inspiration from ancient Greece and share the wisdom of Pericles: "The secret to happiness is freedom, and the secret to freedom is courage." I'd emphasize the importance of pursuing one's passion and finding the courage to break free from situations that hinder personal freedom, such as an unfulfilling job.
Looking back on my life, it's remarkable to realize that I've spent over 30 years in the sport, dedicating my life to ultramarathoning and sustaining a career as a professional athlete. In his perspective, the key lies in maintaining focus. Recalling his grandmother's insightful words, “You can have anything you want, but you can’t have everything you want," he emphasizes the importance of identifying the most significant goal and directing attention towards it. He believes that if the pursuit of a goal feels like an overwhelming sacrifice, it might not be a genuinely meaningful objective.
Getting Started with Ultramarathoning: Just Commit
Getting into ultramarathon running requires a simple yet powerful approach, according to Dean Karnazes: commit. The initial step involves overcoming the fear of committing to a race. Once committed, the sense of having a goal ahead sparks a motivating fire, urging individuals to prepare for the upcoming challenge. Karnazes suggests setting a goal for the first ultramarathon-finishing, no matter what it takes. Whether crawling, walking, or pushing through obstacles, the mindset of giving one's best, even in the face of the unknown, brings invigoration. Success lies in the commitment to cross the finish line or giving one's all until timed out.
As for the journey into ultramarathoning, Karnazes acknowledges different approaches. Some prefer the accountability of group training, others delve into extensive research, while some, like Karnazes himself, opt to sign up and learn along the way. When it comes to resources, Karnazes emphasizes the importance of looking inward and choosing a training method that aligns with individual preferences. Ultramarathoning offers a diverse and enriching experience, not only in the physical challenge but also in connecting with people from various backgrounds during races. Stripped of defenses and egos on the trail, participants engage in honest conversations about training, preparation, and life in general-an invaluable aspect of entering the sport and working towards personal goals.