ULTRA-MARATHON

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How to run an ultra marathon

I affectionately call it the BEAST. It is a monster task finishing an ultra-marathon but it is enormously rewarding. I have huge respect for those willing to put themselves through the challenges of an ultra.

Training for one is not for the faint hearted. If you are thinking about it you have to know what you are in for and what it takes to finish. Let’s dive right in.

1.What is an ultra-marathon?

An ultra-marathon is a run that exceeds the marathon distance 26.2 miles are 42 km

Ultra-Runners spend six months to a year preparing for an event and the race may take two or more days to complete.

Ultramarathon distances can vary from 50 km to 100 miles or more.

Races are usually supported or may include aid stations or volunteers helping out

The terrain differs between road pavement, dirt tracks trails or all of these. Usually though, most ultra-marathons are trail runs.

Courses can vary in elevation, altitude and technical terrain.

2.Why do an ultra-marathon?

Because you are looking for an adventure that will test you and push you…. And you get to run in a beautiful setting.

You’ve done a marathon and want to take your running to that next level.

It’s fun to make a weekend out of it with other running friends.

Most runners choose a specific destination or country which allows them to do some travelling, sightseeing and have new cultural experiences.

If you are a complete newbie to ultra-running it might be a good idea to start with an ultra-marathon that is local to you first.

When travelling to ultra-marathons there are a lot of additional variables that can impact you negatively. Jet lag, dehydration, changing usual diet, fatigue from travel and potential border control issue with visas are all stressful.

All of these should be considered if you are thinking about doing an ultra- marathon overseas.

3. What is the difference between a marathon and an ultramarathon?

I call the ultra-marathon the Beast for a very good reason. The Marathon and the ultra-marathon can’t be compared. You can’t enter an ultra and hope for the best. The ultra is unforgiving for the unprepared.

There is a significant amount of preparation needed in order to complete an ultra-marathon.

Massive commitment is required.

You can’t use a marathon plan to run an ultramarathon.

Your marathon running pace doesn’t convert to ultramarathon pace because of the terrain and distances involved.

You need to be more self-sufficient but your bond with other participants is stronger.

You go through a lot more with other participants and for longer. You often have long chats and more have more emotionally charged moments together because you are both trying to get through a really tough race.

4. How to prepare for an ultra-marathon:

Commit to spending a lot of time running-, hours and hours of running.

You will be spending a lot of you spare time running.

Get a suitable training plan (with strengthening and cross training included).

Your running preparation has to be considered and intentional.

Long runs at an easy, sustainable pace are really important.

Your plan should include back to back runs. Running on tired legs is hard and a big part of endurance running.

You should be doing a strengthening program. You are demanding a lot from your body. Help it out by ensuring that you give it muscular support and strength.

Your joints also benefit from having strong muscle groups around them to support them from the pounding of your feet on the ground.

Use your training time to get to know yourself. Every aspect of yourself. Your habits, your likes and dislikes, what goes on in your head while you are running, how you respond to the nutrition that you are taking in during your runs. It all matters.
Get an ultra-marathon mindset.

You are going to be spending a lot of time with your own thoughts.

Thoughts when you are running and feeling comfortable and thoughts when you are running and feeling uncomfortable. Becoming aware of your inner chatter (and seeing which thoughts serve you) is a really helpful exercise. If you struggle with running up trail hills and notice yourself telling yourself “oh no, not another hill”, re-frame that thought to one that you can believe and is helpful to you. “There is that hill, I love the view from there when I get to the top”. Or if that doesn’t resonate with you, find something that will. You can also focus on the feeling of accomplishment that you will have once you are up that hill.

5. Get proper gear.

GPS watch/shoes/hydration vests are all essentials.

Investing in proper gear is a must if you want to complete the race.

Your shoes and socks, your GPS watch, your hydration vests, your nutrition gels and food. They all have to withstand the elements and your body has to tolerate all the gear. Chaffing is real and trust me-something you will want to avoid. You can’t cut corners here.

These are all crucial elements that you will need to be buying. You’ll be running for hours so they’ll need to be durable and most importantly, all tried and tested before the big race.

Every item of food has to be consumed before-hand so that you know what your stomach can handle it. You have to know how and where the food, gels and water will be packed and carried.

Your watch has to have enough battery life to last the whole event.

6.Terrain and environment.

Get to know the terrain of the race. If you are running on sand, then practice running on sand. If you are running at altitude, then practice running at altitude. Mimic race conditions as much as possible-including running in cold or hot weather. Whatever ground your feet will be pounding and no matter what the conditions, try and sample the race terrain well before the race.

7. Rest, sleep and recover.

Don’t underestimate the importance of resting. It will seem completely counter intuitive, but if you don’t rest enough, your body is going to start to fall apart- no matter what your age and experience is.

Sleep enough and properly. You might have to start taking naps during the day and that is completely ok.

Rest properly during your training. Don’t add any run days to your plan if they aren’t scheduled.

Your body needs to rest in order to recover and replenish its resources that keep you going. Tune into your body and respect the process of rest and recovery.

Enjoy the journey and take some photos! They’ll be awesome memories of the event.