The popularity of ultra running, which involves races that surpass the traditional marathon distance of 26 miles, has surged in the past decade. This increase in interest and participation poses a daunting challenge for experienced long-distance runners who are considering venturing into ultra running, as they grapple with the question of how to embark on this new endeavor. Races spanning distances of 30, 50, or even 100 miles add to the arduous nature of the task.
Unless you are an elite athlete, most people run ultras at a pace much slower than their personal best in road marathons. Take a moment to catch your breath and relax if you are accustomed to running road marathons as fast as possible.
Some experienced ultra enthusiasts even consider it to be similar to a leisurely jog with a picnic. In fact, it is recommended to walk uphill, take breaks to indulge in snacks and engage in conversations or receive hugs from the marshals at aid stations, as well as snap pictures of the breathtaking scenery. As long as runners gradually increase their long run distances, maintain a slower pace, take care of their feet, and continue to consume food and beverages, anyone can begin ultra running.
1. Decide on a distance
Ultramarathon races usually begin at 50 kilometers and progress to the more traditional distances of 50 miles, 100 kilometers, and 100 miles. The Self-Transcendence 3100-mile race, considered the longest official ultramarathon in the world, is held in New York from September and spans a duration of 52 days.
If you have completed one or two marathons, moving up to the 50k distance may not appear too difficult. Alternatively, if you haven’t, starting with a 50k can be a great way to begin exploring the realm of ultra running.
Your choice of distance may also depend on your training background and the amount of time you can allocate for training during the week considering work and family obligations.
There are no written regulations stating that you must have completed a marathon prior to participating in your initial ultra marathon. Actually, a large number of the women I train do not have this experience, and typically we achieve the distance or nearly the distance during our preparation.
2. Join a guided trail run
If you’re not quite ready to participate in an event yet but still want to discover new trails with fellow runners, there are numerous obstacles women encounter when it comes to beginning ultra running. Safety concerns, particularly when running alone on the trails, are a significant barrier for many.
Participating in guided trail runs offers a wonderful opportunity to escape the pressure of racing and connect with other women who share similar interests in a friendly and encouraging atmosphere. Anticipate frequent pauses for capturing photos and appreciating the scenic landscapes.
3. Register for an event with generous cut off times (or none at all!)
With the increasing number of ultra-marathon races in the past ten years, it can be daunting to figure out where to start and what factors to consider when selecting your initial ultramarathon.
There is some good news available now in the form of events that have generous or no cut off times. Therefore, it is crucial to spend time researching and selecting the right event to prevent race day pace-related stress.
Just because you are a runner who falls in the middle or towards the back of the pack, it doesn’t diminish the worth of your race result or your value as an individual in comparison to the runner who finishes first. Always remember that you accomplished an incredible feat by completing an ultra race!
4. Hire a personal running coach
Regardless of your current step or stage in your ultra-running journey, whether you consider yourself a beginner or experienced, it is important to recognize that your goals are valid and you deserve support if you aim to achieve them.
Coaching with me goes beyond simply providing a training plan. It involves establishing an environment where you can undergo a transformation, fostering everlasting bonds, and fostering the self-confidence that arises from being part of a larger entity.
5. Find the right ultra running vest
You don’t have to run an ultra marathon to use a hydration vest. The vest, also known as an ultra running vest, allows you to bring essentials with you while on the trails, such as water, snacks, extra clothes, or anything else you’d like to bring along. There is a suitable pack for everyone.
With numerous options available in the market, few brands cater to a female-specific fit. Therefore, it is crucial to dedicate time to conducting research, ensuring that you invest in a suitable one based on your body shape and the chosen event.
6. Practice eating a lot
When considering nutrition, the important factors to consider are the amount, timing, and method. There is no universal solution that will be effective for everyone in every situation. It is desirable to have easily accessible and portable foods. Foods that are challenging to open, create mess, and crumble are not as suitable despite their potential taste.
7. Learn to walk (even the pros do it!)
It is not necessary for you to go fast; you simply need to keep moving forward. Regardless of the speed at which you are progressing, any kind of forward movement is still considered forward motion.
When it comes to ultra running, the primary emphasis is on experiencing pleasure rather than speed. Unlike in marathons, where people often inquire about your finish time, nobody really cares about your ultra marathon time because, well, you just completed an incredibly challenging ultra race! In fact, running during ultra races is not obligatory at all, and participants are actually encouraged to walk, even the elite runners do it.
To avoid waiting until race day, start incorporating walking into your weekend long sessions early. By doing this, you can reduce the intensity and also have the opportunity to enjoy a few of your favorite snacks while giving your ego a break.
8. Increase your race distance gradually
We cannot emphasize this enough! Numerous marathon runners are tempted by the idea of participating in a mysterious 100-mile ultra marathon, so they register for one as their initial ultramarathon later in the same year. While it is true that the body can handle this, and some individuals may be okay with it (for a certain time), the majority of runners find it overwhelming and it can result in injuries that ruin their race.
Instead of rushing, it is preferable to exercise patience and gradually build up to participating in a 100-mile race over a span of a few years. For individuals with marathon running experience, it is advised to schedule two to four races ranging from 30 to 50 miles throughout the year, ensuring enough time is allocated for training and recovery. In the early part of the subsequent year, consider completing a 75-mile race or a similar distance, and then work toward taking on a 100-mile race later in the year.
9. Increase your training distance gradually
Apologies for being repetitive, but it is important to increase your training distance gradually, just like you increase your race distance. Otherwise, there is a chance of getting injured or overtrained. In ultra running, the training runs are not expected to reach 90 miles in preparation for a 100-mile race. Instead, during the peak of your training, you would typically aim to cover a distance of 90-100 miles over the course of a week.
Beginners in ultra running can train by doing three runs per week, along with 10-20 minutes of daily strength exercises and one or two cross training sessions. It is important to maintain consistency, incorporate a slow-paced long run, and gradually increase the distance. Utilizing a training plan or seeking the guidance of a coach is highly recommended for newcomers.
10. Enjoy the training
Running a 50-mile or 100-mile race may seem impressive, but unlike shorter races like 10Ks, half marathons, and marathons, achieving a finish is not always guaranteed in ultra races. Many things can go wrong during such a long distance, such as equipment malfunctions, blisters, digestive issues, or bad weather. Therefore, it is crucial to find enjoyment in your training as well.
Maximize the benefits of mornings by discovering nearby trails and venturing into the local woodlands; enhance the excitement of familiar routes by running them in the dark with the aid of a quality running headlamp; incorporate socializing by meeting friends along the way; uplift your training sessions by wearing top-notch running headphones playing motivating music or engaging podcasts; ultimately, embrace the pursuit of an ultra and allow it to become a way of life for a period of time.
11. Test your gear
Many individuals tend to concentrate solely on the physical aspect of an ultra, overlooking the importance of one’s gear, fuel, and mental preparation.
Longer training runs are crucial for testing the effectiveness of clothing and equipment in longer distances, which is more vital compared to shorter races. It is essential to ensure that the chosen attire and gear do not cause chafing and can be easily and swiftly handled in various weather conditions during the race.
Can you utilize the touch screen feature on your top GPS watch while it’s raining or if you have gloves on? Are you susceptible to chafing from your running backpack after an extended period of sweaty running? Do you experience blister hot spots with specific running shoes? Will poles be a beneficial or hindering tool for you? What is the duration of the battery life on your headphones? You can only obtain accurate answers by testing everything in various conditions.
12. Eat and drink on the move
Ultra running is different from shorter events, as you cannot rely on consuming only a few gels or jelly babies and a sip of water or even no food at all. It significantly affects your digestive system.
Before the race, it is important to determine if you are one of those individuals with a strong stomach who can consume various items from the aid station without any issues.
The reason why it is a good idea to gradually build up to your goal ultra race is because of the inclusion of numerous long runs and training races.
In order to determine which foods you can tolerate after being on the go for over 12 hours, it is necessary to experience it firsthand and take action. It is possible that you may experience extreme dryness in your mouth, for which specific brands of sports nutrition such as gels and energy drinks may be helpful. Alternatively, you might find that slippery and moist real foods like rice pudding, tinned peaches, and quiche are more suitable.
13. Visualize
The mental aspect of ultra running is an incredibly intriguing subject. It requires a specific level of determination, often described as obstinance or sheer madness, to prepare for and ultimately complete an ultra race.
When participating in a race or training run, it is common to experience discomfort from muscles, joints, and stomach. Additionally, one must face challenging weather conditions such as sun, wind, snow, and rain. Moreover, if the race continues through the night and into the next day, there is an overwhelming desire to take a nap. Surprisingly, even getting out of a camping chair at an aid station can be a difficult task.
To think methodically, rephrase the following text while retaining its meaning. Do not introduce new information and do not omit any information. It proves beneficial to engage in training sessions regardless of weather conditions, partition the race into manageable segments, establish a purpose for running such as raising funds for a charitable cause, and visualize oneself triumphantly crossing the finish line. Additionally, it is essential to persist and not succumb to discouragement at the first instance of doubt.
If you keep going, you may start feeling better later, as it is not always a downhill journey. However, if you have experienced the urge to give up more than five times, then it might be appropriate to quit. Nevertheless, keep in mind that if you are injured or the circumstances have become perilous, it is important to cease immediately.
