Prioritize Quality Sleep for Better Performance
Sleep is essential for both physical recovery and mental clarity. It boosts your immune system, reduces stress, and enhances overall performance. For athletes, quality sleep directly translates to better recovery and improved results. Hardrath, an elementary P.E. teacher and endurance athlete, aims for 7.5 hours of sleep per night, his personal ideal amount. While on his Bulgers challenge, he managed on 4 to 6.5 hours with longer recovery sleeps when needed. Experts recommend adults get seven to nine hours per night, and eliminating alcohol can further support higher-quality rest.
Fuel Your Body with the Right Nutrition
Food isn’t just for pleasure—it’s essential fuel for your body. While you might get away with poor nutrition on short efforts, it can quickly derail longer ones. Hardrath was meticulous about avoiding calorie deficits during his Bulgers challenge, focusing on meal prep and healthy snacks, especially in his rural teaching environment. That said, treats like a summit candy bar or cheesecake can provide much-needed psychological boosts when balanced with proper nutrition.
Pace Yourself for Long-Term Success
Pacing is crucial in both training and long-term challenges. For Hardrath, pacing himself over the 50-day Bulgers List allowed him to finish strong on Mount St. Helens without risking injury or burnout. Pacing isn’t just about running—it means balancing high-effort days with rest, listening to your body, and maintaining mental resilience. By focusing on the present moment, whether it’s the mile you’re running or the challenge ahead, pacing becomes a mental game as much as a physical one.
Find Meaning in Your Training and Life
Hardrath emphasizes the importance of finding meaning in both life and training. While his Bulgers effort was physically taxing, the sense of accomplishment and personal growth made the challenge worthwhile. Setting intermediate goals, like races or smaller objectives, helps keep motivation high. As Hardrath says, “How does one quantify the value of having done something that makes you proud of yourself?” Finding purpose in your pursuits can transform your training and overall well-being.
