Ultra running tips
An ultra race is far longer than a 26.2 mile marathon, and the thrill of completing an ultra is without parallel.
This guide provides some essential ultra running tips to ensure you are physically and mentally equipped for the challenge of running maximum endurance events. These might range from 50 to 100 miles, in wildly contrasting conditions and terrain, in one day or staggered over different dates.
Where to start?
Many ultra runners start off with a 50k (or 31.2 miles) which acclimatises runners to that extra distance, overcoming the mental barrier known as ‘The Wall’, often readying the body for even longer races.
A 50k is often held in rural and scenic spots where there are camping facilities, with some participants structuring holidays around and after the race to allow recovery time, or towards the end of the stay if time is needed to adapt to high altitude.
Simulate race conditions
The ultimate goal of training is to prepare your body and mind for the taxing demands of ultra running - particularly coping with fatigue.
It is important to set aside sufficient time, usually around four months, for a 50k. Your schedule will depend on you, but many beginners follow a 16-week plan, allowing time to rehearse different temperatures and race conditions.
You should attempt to make your long-run training days feel like actual race day. You won’t be able to simulate every aspect of the big day, but you can practise your planned running pace, replicating dietary intake and other routines. This will ensure the race goes more smoothly.
Build mental toughness
An ultra run is as much about mental fortitude as physical ability. The most successful competitors who succeed at ultra events are those who show resilience when it matters.
Many runners who don’t finish are not defeated by pain or injury but by mental negativity - so how can your mind be trained to overcome this?
Mental toughness is achieved with optimism and a willingness to endure physical and psychological adversity. It can be gained with workouts simulating challenging conditions where you must be willing to persist. Keeping your eye on the finish line, and remembering why you are running, is crucial in keeping you motivated.
Not being overwhelmed by the distance is key, which is why running should be treated as a series of stages, and approached as such in daily training. Positive outlooks are complemented by effective planning in terms of footwear, kit and nutrition. Above all, keep in mind you are making history by joining an elite group with stories to tell that will long outlive the short-term struggle.
Fuel and hydrate properly
Ultra distance runners need to take nutrition and hydration as seriously as their physical training.
It is estimated that 40% of runners who do not finish failed with their nutrition on issues such as under feeding, gastro-intestinal problems, dehydration or over-hydrating. So, how can you avoid making the same errors?
Ultra runners have different dietary needs to ordinary marathon runners. Gels and supplements are not enough; stomachs need to be trained to work differently while exercising. You will need to identify which nutritional food plan works for you, having tested different diets in training, balancing proteins, fats and carbohydrates. Hydration is key too, and the amount of water imbibed will depend on the weather and sweat loss, but a general target is between 400 and 800 millilitres an hour.
Optimise your race calendar
By carefully planning your racing season and respecting your body’s limits, you’ll set out on a healthier, more balanced, ultra running journey. You should therefore be discerning when selecting races and not neglect recovery time.
Focusing on a handful of objectives allows you to plan your training more effectively and approach each race with fresh verve.
Know the course
It is a good idea to familiarise yourself with your ultra marathon course beforehand. You will want to know what kind of terrain is covered, where the aid stations are located and how much to carry. Reading about an ultra marathon course, asking other athletes or visiting the route beforehand can all provide useful insights into what to expect on race day.
Pace yourself
Experts recommend ultra running by effort, not pace. This can be influenced by external factors such as weather, altitude and other conditions, such as using night vision. Runners who emphasise pace over heart rate may burn out prematurely.
For more ultra running tips, contact us at Maximum Mileage Coaching today to discuss a suitable training schedule.
