An ultramarathon is a foot race exceeding the length of a regular marathon of 26.2 miles. This could be anything from a 5-mile race to 200 miles, and any distance between, plus more uncommon challenges like the 4x4x48 event.
Preparing for an ultramarathon is a significant endeavor and there are not a lot of ways to cut corners. The majority of runners subject themselves to the grueling ultra-marathon for the very rewarding and significant transformation it brings about, both through the preparatory training and once the event is done.
When running for an extended period and in secluded locales, less chances are available to make slip-ups or take an unplanned approach, like is at times accepted with shorter competitions.
Put differently, successfully competing in ultramarathons requires a lot of hard work and planning. That means focussing on:
- running and cross training,
- mental training,
- nutrition,
- gear,
- pace strategy,
- and knowing what to do when the wheels come off.
Training For An Ultramarathon
It is impossible to adequately ready yourself for an ultramarathon just by increasing the number of miles on a marathon training plan; you would have far too many miles.
Rather than relying on what you already know, you must accommodate the fresh rules of the competition, and deal with long-distance running as it is distinctly different. Here are the best tips for ultramarathon training:
1. Build a Base
In order to prepare for an ultramarathon, it is crucial to gradually extend the distance of one’s running studies while also partaking in quicker tempo runs and interval sessions.
We suggest giving yourself a period of roughly 6 months to finish an ultramarathon training schedule, although if you have prior running knowledge, you may require more time to prepare.
Prior to beginning your rigorous training, you should be able to jog for approximately one hour. Raise your overall distance or duration per week by no more than 5 to 10 percent.
For the first two months of your training plan, make sure that you continuously increase your mileage with relaxed, slow-paced running and longer distances. It is recommended that four months before race day, one hill workout and one interval or tempo run should be included in weekly exercise routine.
Around two or three months before the race, incorporate technical training runs that imitate the type of terrain you’ll be racing on, particularly if the race is taking place on a trail.
2. Mental Re-Framing
Before beginning a long-distance running experience, it is wise to contemplate how you mentally perceive running. Preparing for an ultramarathon will require you to cover countless miles and practice numerous times each week, typically in challenging circumstances.
Often sprinters perceive running practice as a task they must complete- an exercise that they have to accomplish by pushing their way through the 20-30 minute jog.
Ultra running is different. For ultra running, you normally engage in extended periods of running. When you begin your journey from home, don’t think too far ahead about when it will be over and focus on the present.
You need to accept going for a run, be aware of it, and not think of it as a hassle – otherwise you are going to find the entire experience to be very tedious.
It is advantageous to break up your day into two distinct segments: time scheduled for tasks and time set aside for activities that don’t require doing anything.
Considering your exercise as only running for a certain amount of time implies you’re not focusing on the exact distance covered, so you don’t concentrate on any discomfort or when you can end.
3. Become an Endurance Monster
Individuals who take part in ultrarunning can go for a number of hours or even days consecutively without a break in their running. In other words, they’re Endurance Monsters.
Once you come to the understanding that your objective is to achieve peak endurance, it aids you in developing an appropriate training and rate regulation plan.
4. Get Comfortable With RPE (Rate of Perceived Exertion)
Currently, there are an increased number of methods to monitor and quantify your exercise activities. Using metrics such as Heart Rate Zone training, Strava, etc., it can be easy for runners to become overly focused on the figures.
Nevertheless, an intense focus on metrics could result in a few problems for those who are training for an ultramarathon.
When first getting started with running on trails, understand that no two routes will be similar. Your runs will have climbs, descents, and different types of terrain, as well as other obstacles that you may need to manage. All of this affects your effort level and speed.
Additionally, there can be many aspects of your life that may have an impact on your performance such as getting sufficient rest, having the correct frame of mind, mental fatigue from other commitments, being in peak physical shape from the amount of exercises and activities you put yourself through, and gradual failure in performance due to tiredness.
If you have designated yourself a speed or heart rate zone for training, it often requires more energy to keep up with these goals than expected, leading to feeling disheartened.
RPE is a way of assessing the extent of effort you are exerting, rated from a low of 1 to a high of 10.
1 is a very low intensity activity like going for a stroll and 10 is an activity that is super strenuous and really pushes you to the limit, almost to the point of sickness. As previously mentioned, the amount of pain that can be tolerated by any individual differs from one person to another; thus, every runner has a slightly different concept of the limit.
As an ultra runner, you want to become accustomed to running at a relaxed level of effort. Using this sustained effort will allow you to sustain your run for hours, turning into the ultimate endurance athlete that you possibly could be.
5. Cross Train for Strength and To Bulletproof Your Body
The concept of a distance runner who only prepares by running repeated distances on winding tracks is a well-known one. It can be quite enchanting and majestic in appearance, but usually it doesn’t turn out as expected.
Ultimately, runners who do not incorporate cross training into their routine will be forced to do so.
Jogging does not employ the complete range of action of these muscles and joints.
This is what happens when someone only does running exercises. Eventually, you will become proficient in a limited range of physical activity. Furthermore, cross training not only helps to strengthen your weaknesses. It can also improve your running game.
Cross-training involving designated exercises can help build and activate muscles that running alone could not. Centering your attention on the hips, buttocks, legs, and mid-section can help you become a more effective and powerful runner.
Consulting a veteran of ultra running at the commencement of an ultramarathon will usually result in a story about how they had to begin cross-training as a consequence of an injury, but it has now evolved into a core part of their training routine.
Cross training is not just about getting ripped muscles; it is about boosting your running strength and becoming a more well-rounded athlete.
6. Ultra Running Gear, Fuel, and Hydration
It is important to pick out the best equipment for ultra running because you might be wearing it for a long period of time, so it is important to be knowledgeable and feel good in it.
Same goes for your fuel and hydration.
Test out various items for your extreme workout, such as energy gels, trail mix, jerky, or whatever else interests you, and then establish a plan based on what is best for you.
You should practice your strategy of consuming one gel per hour during an extended training run if you intend to do so during an ultra event. You don’t want to find out the hard way 40km into a 100km race that gels will cause you to have diarrhea.
Same goes for your hydration strategy. Determine the method by which you will transport your water or sports drink, how much you typically drink in an hour, how you will replenish your containers, etc.
7. Embrace The Trails
The majority of ultramarathons take place on trails.
If you typically run shorter distances, you may be used to impacting pavement or sidewalks; now is the perfect opportunity to explore unpaved pathways and prepare for trail running.
You’ll probably realize that your speed is a bit slowed down on the trails – each step takes more effort since you must adjust to the surface that you are walking on.
It’s essential to get acquainted with sprinting on inclines and declines. If you are uncertain, aim to keep a consistently moderate rate of perceived exertion. Going up hills is not bad at all – make it a calculated rest stop!
8. Get an Ultramarathon Training Plan
A well-crafted workout routine is the way to go from your present condition to a completely prepared state. Your exercise program should take into account your aptitude and ambitions, and be customized to ensure you are prepared for whatever distance you intend to run.
There are a myriad of reasons to follow a training plan, such as:
- Research has shown that runners who follow a training plan are more likely to complete their training, and successfully finish their event.
- A proper training plan will include a structured increase in mileage, with sufficient time for rest and recovery in-between.
- Training plans can be great motivational aids – print them out, stick them somewhere prominent and mark off each day’s workout as you complete it.
9. Take Your Training One Step Further
Ultra running is a vast world of education- whether referring to running techniques, pacing techniques, cross-training, items, or nutrition.
10. Train at the Right Intensity
Keep your pace consistent so that you don’t push your body too hard and stay in the correct aerobic zone. If this is your first time trying a long-distance run, it will likely involve taking it slower than your normal running rate.
Changing to ultra marathon training from street racing may require a psychological change of speed. You might feel really slow at first! Your base runs should not be difficult, they should be a pace slower than what you would usually race at and should help you recover fast.
Take note of the average amount of time you take during your runs as you move forward in your training. Begin your runs at a slower speed instead of starting out too quickly and losing momentum in the end.
11. Treat Your Long Runs As Un-skippable Events
The church of the long run. The expression is absurd in the world of running, yet it holds substance in the context of long-distance competitions like ultramarathons. By skipping too many extended jogs, you are neglecting essential opportunities to enhance your stamina and conditioning.
It isn’t reasonable to expect to run the full 30-mile distance prior to competing in an ultramarathon. Ultramarathoners work on running with fatigued limbs by performing consecutive extended runs.
For instance, on Saturday you might take on a 16-mile jog followed by a 10-mile jaunt on Sunday. Gradually increase the amount of long runs that are conducted one after the other, which is typical for ultramarathon preparation.
Adding Long Runs to Your Ultramarathon Training
When you first begin your training regimen, it is recommended to only complete one long-distance run each week. In the two months prior to the race, increase the length of your second long run until it approaches the race distance, spread over two days.
On your long runs, it’s a good idea to attempt to get as close to the atmosphere of a competition as you can. Run your long run on a hilly trail. Begin your long runs at 6 am if your event begins with the same time, and get used to eating something before waking up.
Test out different foods and hydration strategies in your long-distance runs so that you will already know what works for you when race day arrives. Ultimately, ultramarathon racing, particularly in regard to nutrition, often involves a process of experimenting and learning from mistakes.
You can get ready for the big race by participating in shorter events such as a half-marathon or marathon, instead of going on longer runs. The competition enables you to practice your control of speed, supply yourself with sustenance prior to and during the event, as well as cope with the other erratic elements of racing.
12. Practice on Race Course Terrain
Ultramarathon races frequently take place on mountain trails with steep slopes, tricky terrain, and a range of pathways to traverse. The best approach for dealing with different types of soil is to get some hands-on experience.
Try to go for a jog on a path at least once a week. If you are limited to running on flat paths, ensure you add a hill workout on another day of the week, either outdoors on a road or inside on a treadmill.
Running hills is an excellent way to enhance your endurance and muscle power early on in your exercise regimen. Running on hills has such significant advantages that it’s virtually necessary when preparing for an ultramarathon, particularly if the event has many hills.
Do 10 sets of 30 seconds of running at a 5k-10k pace on a 6-10% incline, followed by walking or jogging downhill, at least every other week.
If you’re working out on a treadmill, pause your running for the same amount of time you used to climb the hill. When you become physically stronger, you may extend the interval of the hill portion to 8 to 10 times, each lasting 60 seconds.
Side notes
Running an ultra marathon takes grit and guts. It necessitates having a strong eagerness to achieve something that most will not even try to do. In order to prepare yourself for your initial ultra marathon, it is important to bolster your aerobic fitness levels as well as make sure your body is strong enough to manage the running duration of several hours.
