Concise and focused; that’s what I like in an article like this. This list is a little bit easier to assimilate that the 27 or so that was covered in this post. What are your 5 most precious parts of your ultra training regime? They might just align with those mentioned below. Personally, I’m expecting the hardest part of any ultra by far will be the mental side. I’ve already had challenges with that battle recently so ‘training’ this will be key for my own ultra success. And by success, naturally I mean finishing…
Many of our readers have already run a number of ultras over the years, of that we’re sure. But if you haven’t and you’re looking for some advice as to where to start, we thought that we’d take a step back and consider all of those little things that for some of us, may have been forgotten along the way when it comes to preparing for your first ultra marathon, or indeed any ultra.
The Physical… And the Mental Preparedness
One of the first things to prepare yourself for is that running an ultra marathon presents both a physical and mental challenge. So many of us focus purely on the physical i.e. the training. How many of us actually consider the mental aspects of running over the marathon mark, and what kind of impact should it have on our training?
Aussie trail runner and Salomon athlete Matt Cooper pays a lot of attention to this as part of his coaching initiatives, he comments,
“In the last few weeks of race preparation the doors are all but shut physically, but mentally they have never been open wider. In fact, it is this week that you stand at the fork in the trail. What you tell yourself this week about your race ‘preparation’ will have a great influence on your results.”
I distinctly recall my first ultra and the emotional roller coaster I went through during the race. In short, I simply hadn’t prepared myself for the fact that I was running 100kms – physically I had to some extent, but I recall hitting 47kms and thinking what a mammoth task it was, and not just physically. The mental side of getting my head around the fact that I wasn’t even half way was huge and I kept asking myself how was I ever going to finish this race? While physical conditioning for a race is highly important, don’t neglect the mental preparation that you should allow time for too as your big day approaches.
Commitment to Your Ultra Marathon Training Plan
Before you even enter a race, the biggest consideration is your commitment to training and what demands that will place not only on your time, but on those around you too e.g. family and friends. Running an ultra has a huge impact on your life and if you have a family, then you need to work out your priorities. You should consider how your training will fit with your work commitments and what adjustments you may need to make in other areas of your life. Like many runners I know, I have kids, a pretty demanding ‘real’ job, a wife and this website to run – all of us have differing pressures and commitments that running needs to fit around. At times it’s incredibly hard to fit training in, but it’s all about priorities. For me, I rationalise as follows. Family comes first, followed by the job that actually affords me to live and subsidise my running and this website. Running is last on the list… no I tell a lie… sleep is the lowest priority! Whichever way you look at it, if you’re going to run an ultra, make a commitment to do it and follow through on it. Doing well at your first ultra is very simple, you just have to be prepared to put in the miles and the rest will follow. It’s a numbers game pure and simple. If you don’t train and be consistent with that training, then you’ll be in a whole world of pain for your race, or at worst DNF it.
How to Choose Your First Ultra Marathon
The temptation is to throw yourself headfirst into the ‘big’ stuff before you’ve had chance to build up. You also need to factor in things such as what you wish to achieve or get from your race. Are you looking for a fast time, or is it simply about the experience and not so much the time? What kind of weather do you wish to do this in? Picking an ultra in the summer is not going to be much fun if you’re no good at handling the heat. Likewise with the cold too, you may have to carry plenty of mandatory gear in your pack, which adds another dimension to your race.
The type of terrain you run on in your first ultra is an important decision to make with regards to your running strengths. do you prefer flat, open fire trail, or steep technical climbing?
Do you want to run a well-established race that has lots of aid stations and a larger field of runners? Or do you prefer a lower-key event where you can get on with things and be left to your own devices? If it is a well-established race with plenty of aid stations, you generally don’t have to worry as much about course markings and what the aid stations will carry in terms of food and hydration. If aid stations are few and far between in your chosen race, then you again need to consider what items you’ll need to carry with you, as well as the volumes of fluid you’ll need to keep you hydrated between them, again based upon the temperature on the day.
Training for Your Ultra – Five Basic Tips
#1 Get to race weight – This is a tough one as it’s impossible for us as runners to objectively state if we’re at the right running weight. I speak from personal experience here in that I started ultra running off the back of a 20 year rugby union playing career. My position in rugby required me to be big i.e. eating lots and plenty of gym work. When I ‘retired’ from rugby, I weighed in at 107kgs. I started running and it was a huge task to finish my 10km runs initially without having a walk somewhere along the way. Gradually and over time, through the simple act of training, the weight came off. In short, the lighter you are, the quicker you will become – to a point. Work out what a healthy weight is for you. I’m still what you would regard as a larger runner weighing in now at 83kgs, but it’s appropriate for my height and build. I’m not one for fad dieting or starving myself. Just eat sensibly, get off the added sugar and crap, and eat fresh fruit and veg. It’s pretty simple – bar controlling those chocolate cravings!
Just jumping in here; this is incredibly hard. Personally speaking it’s important to have your post run/training meal plan already in place so that you don’t waste it on some spontaneous choice that could negate much of the caloric ‘trimming’ that we’ve just completed. :). In case you’re not reading into this, I have great difficulty with this planning thing.
#2 Train in the shoes you’ll wear on race day – It sounds so easy, but it’s amazing how many runners will train in one pair of shoes and then on race day, use a different pair entirely. I know, I’ve done it! The simple fact is that you want to be comfortable and that means finding a pair of shoes to suit you and your feet. It’s such a personal choice that it will differ from one person to the next, and it could change depending upon what type of race you’re doing. Even now, I will change between certain brands and types of shoes, depending upon what the race is and the terrain it’s run on. Additionally, buy multiple pairs of a shoe if you really like them as you can bet your bottom dollar they will be discontinued at some point.
Resist the urge to award yourself with a nice new pair of Hoka’s or Altra’s after all your hard training. Show up on race day with those beat up trail kicks that you’ve become so intimate with. That would really suck to drop at 40KM from an unbearable foot injury wouldn’t it?
#3 Practice your nutrition – Get this nailed before race day. Don’t go into race day unaware of what food and hydration you need to keep you going and performing at the level you expect. Nutrition is such a personal thing. For some taking it in fluid format is the best option, while others prefer solids. Whatever you end up doing, make sure it is tried and tested a thousand times before race day so that you know exactly what you like/want and when/how often you need it during the race. Factor in the weather too – sometimes our taste buds and stomachs respond differently in varying conditions.
This can’t be more important. I’m sure you’d love to run 50k with a nasty gastro-intestinal gurgling the just want’s to ‘let go’ mile after mile… Very good advice.
#4 Back to back long runs can benefit you hugely – Once you know which ultra you’re doing, you probably have an idea of a goal time in mind. A good way to start appreciating what it will take to finish is to start building up to running those total hours over two days e.g. over the weekend. For example, if you think you will finish in five hours, run three hours on Saturday and two hours on Sunday. Or four hours on Saturday and one hour on Sunday. The important thing is to mix it up and vary your training so that your body gets used to running on tired legs. This is vital. You’ll get tired in ultras. It happens to us all at certain points in the race – the best thing to do is to prepare your body for this and to be able to run when you’re tired. While there will be a certain level of walking that you do in an ultra – even for the elites – the key to a good finish time is to do as little walking as possible. I have a phrase that I say to myself over and over again while I do long runs, or in the race itself – “The more you run, the quicker it’s done.”
“The more you run, the quicker it’s done”, nice. Many ultra training plans have a rest day on the weekend. This one (part of my hybrid plan) encourages a light run on the Sunday which seems to follow this idea. I’ll be introducing this for sure.
#5 Train on the terrain you’ll be racing on race day – Even if that means going out of your way to find that terrain. If it’s a technical trail with plenty of vertical, train on technical, hilly terrain. If it’s a flat ultra on bitumen, train on that terrain. Vary your training too, taking into account the different types of sections the race may have. For example, Six Foot track has three very distinct aspects to it. Long-flowing downhills, hard, grafting uphill and undulating fire trail. Many people focus on hills training for Six Foot track, but often neglect to do downhill running as a specific exercise in their training plan. Six Foot is a downhill race… ’nuff said. Whatever race you choose, make sure you replicate as much of it as you can in your training and get on the course too if you can.
Read the full article at Preparing and Training for your First Ultra Part 1