In case you’re contemplating an ultramarathon, then hear up and be taught from those that have been there and accomplished that!! In some methods it’s a lot simpler than a marthon and in others utterly tougher. Run coaches right here will share some key suggestions that can assist you have a profitable extremely.
New to RTTF? Then I’ll rapidly share that whereas I like me some Colorado path time, I’ve solely accomplished one 50KM extremely. However my group of operating coaches, particularly Coach Laura Swenson and Coach Amanda Eardley, have a boatload of expertise. In addition they LOVE IT.
I’ve known as upon these two smart women to assist supplies some first extremely suggestions.
This type of endurance race takes dedication to a complete new degree and I realized loads about myself on the best way. Largely I realized that I CAN DO IT – and so are you able to.
What Counts as an Ultramarathon?
An ultramarathon is any race longer than a typical marathon distance of 26.2 miles. Some widespread extremely distances embody 50K, 50 miles, 100K, and 100 miles, however there are ultras that reach even past these lengthy distances.
They are often held on various kinds of terrain, together with roads, trails, or a mix of each. Some may need a major elevation achieve and others could be extra flat. Some are point-to-point races, whereas others could also be looped programs.
Extremely runners are a tight-knit group who share a love for journey. They’re recognized for supporting each other, sharing experiences, and inspiring everybody to push their limits. There’s a powerful sense of camaraderie and mutual respect on this operating neighborhood, which I completely love.
7 First Ultramarathon Ideas
Each new distance teaches us one thing totally different. Throughout lengthy coaching runs we uncover new issues about ourselves, and on race day, we encounter invaluable classes we want we’d have recognized forward of time.
Hopefully you might be higher ready from issues we realized throughout our extremely marathons.
You’ll discover lots of first particular person, as every of us recounts one thing.
1. It’s a Psychological Sport
Everyone knows that endurance races are robust and we have to keep mentally sturdy to get by way of them. However nothing ready me for the psychological problem of operating 100km. In hindsight, it is smart. In spite of everything, who of their proper thoughts WANTS to run 100km?! Extra individuals than you’d suppose, truthfully!
It doesn’t matter how match you’re, there’ll come some extent within the race the place your thoughts begins to let you know that that is simply not enjoyable anymore and that you just actually, REALLY need to cease.
Combating my thoughts was a way more tough battle than combating my weary legs and sore ft.
It could’ve been nice to have gone into the race with some methods to cope with the psychological pressure of the race and metal myself for the inevitable intuition to cease when the going will get robust.
Your thoughts provides up means earlier than your physique, so listed below are some tricks to preserve you in the appropriate mindset:
- Carry your telephone so you possibly can learn encouraging textual content messages or name a liked one.
- Have a really clear understanding of your WHY for doing this.
- Write a word to hold with you of quotes or causes you need to end.
- Have a mantra!
- Let the individuals at support stations encourage you.
- Attempt to soak within the environment, it’s often a reasonably path.
- Anticipate the low’s in order that they aren’t as stunning.
For me, my ‘why’ was to point out myself how sturdy I might be—and to point out my two sons that you are able to do something you place your thoughts too. I’ve accomplished fairly just a few endurance races prior to now, primarily triathlons, so I assumed I knew all about lengthy arduous races.
However doing my first 100km was utterly totally different.
However I used to be unprepared for the way mentally draining it will be and what number of instances I wished to cease and simply cry. It was actually, actually arduous—a lot tougher than anticipated. At instances it was no enjoyable in any respect, to say the least.
On the flip facet had been the excessive moments, just like the camaraderie amongst runners in the beginning line, stunning surroundings and excellent climate. So in distinction to the lows, there have been lots of these moments when it appeared life simply couldn’t be any higher.
And naturally there’s no higher feeling than seeing that end line proper in entrance of you. Besides after all that feeling of full elation that you just completed one thing that most individuals wouldn’t even dream about doing.
2. It’s an Consuming and Consuming Race
It’s a lot tougher to eat and drink sufficient if you’re operating all day (and generally all evening) than you suppose.
It’s additionally actually arduous to know what you’ll need to eat if you’re drained, fed up and your abdomen is churning. Being match and able to run isn’t sufficient. It is advisable preserve your physique sufficiently fueled and hydrated for it to proceed to carry out for you at any degree.
I had a fueling plan, however I ended up consuming little of the meals I had deliberate.
It turned out I solely wished to eat easy meals just like the bananas and watermelon that had been provided at support stations through the race, and the odd sandwich that I had packed in my drop luggage.
Oh, and coconut water blended with chia seeds was superior. It’s simple to get down, hydrating, and offers you an excellent raise. (Amanda’s word: chia is a NO go for me, so positively take a look at these concepts throughout coaching.)
I most likely didn’t eat sufficient, however I received by way of. A type of belongings you simply stay and be taught.
- In contrast to street racing the place you might be utilizing gels for gas, you’ll be targeted on complete meals.
- Boiled potatoes with salt are an excellent choice for an upset abdomen.
- Many ultrarunners love flat coke for the straight sugar.
- Sure, you will notice plenty of junk meals at support stations, for a lot of it’s only a method to keep on high of energy.
It’s tremendous vital to check out your vitamin plan throughout longer exercises so you understand which meals you possibly can abdomen effectively whereas operating for lengthy durations.
Everyone seems to be totally different, so don’t depend on what the help stations present. You may want it, but when not it is advisable be ready with snacks in your drop bag and hydration pack.
Try my favourite hydration packs >>
3. Strolling is A part of the Plan
Going into my first race, I wished to run the entire means (albeit just a little sluggish maybe!) However on race day this DID NOT pan out and I got here to be taught that strolling is ABSOLUTELY OK.
Apart from the elite runners, everybody does it, we name it energy strolling or energy mountaineering—so don’t beat your self up about it. As I progressed by way of my first race I made up little strolling guidelines, which helped to maintain me transferring.
- At first I might solely stroll on steep hills, however because the day went on my definition of steep started to turn into much less and fewer.
- By the final 20 kilometers any slight incline was sufficient of an excuse for me to decelerate to a trot or stroll.
- I actively began to look ahead to hills so I might enable myself to stroll.
I do know these are technically operating races, but it surely’s seemingly you’ll get by way of them simpler and sooner for those who stroll just a little from time to time. It’s not simply inexperienced persons, it’s what the very long time distance runners are doing, too. They know this isn’t a dash, it’s about conserving sufficient vitality to final many hours.
4. Tempo Administration
Proper alongside facet strolling is simply having an general tempo administration plan.
Beginning conservatively is a golden rule in extremely marathons. The thrill at the start can result in the temptation to exit too quick, however resist it. Start the race at a tempo considerably slower than your goal common tempo. This deliberate strategy permits you to preserve vitality for the later and sometimes extra demanding phases of the race.
Prioritize a managed and comfy tempo that allows you to settle right into a rhythm with out undue pressure. Specializing in this lets you decelerate on the uphill or make up time on a descent, whereas sustaining long run vitality.
Periodically reassess your tempo technique primarily based on how your physique responds to the race circumstances and make changes as wanted. Within the extremely, your tempo can be extra dynamic than a street marathon.
5. Understanding the Course Navigation
Familiarize your self with the course markers and signage effectively upfront. Understanding the racecourse format helps you anticipate turns, ascents, and descents. If the race supplies a map or course description, examine it totally, noting crucial landmarks and support station areas.
Following the particular person forward of you isn’t at all times your best option for those who’re on a course that isn’t effectively marked.
Check your navigation abilities throughout coaching. Select coaching routes with various terrain and follow following course markers or maps. This hands-on expertise not solely sharpens your navigational talents but in addition boosts your confidence in your capability to navigate successfully through the race.
6. Don’t Go It Alone
I ran my first 100km extremely, alone and with no help crew.
My husband was away and I used to be operating in a metropolis removed from residence. I made it by way of, so it’s positively doable, however I used to be extremely envious of all the opposite runners who had a help crew ready for them at checkpoints and pacers to assist them alongside after they wanted it.
There’s nothing extra motivating than household and buddies cheering you on, so for those who can muster them collectively, get your self an ideal help crew and it’ll make your race simply that rather more doable. In the event that they aren’t certain learn how to assist, listed below are some concepts:
- Give them a listing forward of time of what you’ll want if you see them.
- Ask them to be ready with dry socks or pepto at support stations.
- Be sure they’ve a smile and “atta woman/boy” prepared irrespective of the way you look.
- Have them tempo you for a loop or to the following support station. (examine your race guidelines on this one).
- Discover somebody to run it with you!!
It doesn’t matter what time you end an ultramarathon—simply by ending you’re in a league with an elite group of decided, match, wholesome individuals (who’re solely just a little bit loopy!).
7. Plan Gear Nicely and Have Alternates
Contemplate the distinctive calls for of the path or terrain you’ll be tackling. Whether or not it’s technical trails, rocky paths, or muddy stretches, go for sneakers with ample grip, stability, and cushioning. Be sure these sneakers have been well-tested and damaged in throughout your coaching to stop discomfort and potential blisters on the large day.
Layering is your good friend, particularly contemplating the unpredictable nature of climate throughout an extremely. Begin with moisture-wicking base layers to handle sweat and stop chafing. Alter your clothes layers primarily based on the anticipated temperature fluctuations all through the race.
Having a light-weight and breathable waterproof operating jacket on standby is usually a game-changer if the climate takes an surprising flip.
Who is aware of why it occurs on race day, however the gear you’ve educated in for months abruptly is rubbing you mistaken or supplying you with blisters or the battery simply dies.
Have a bag together with your group or wherever you will have drop luggage with just a few extra issues than you would possibly want.
- Dry socks and dry sneakers are enormous if it’s raining to stop blisters
- Throw in an additional battery or an additional absolutely charged watch and headlamp
Bear in mind, the extremely marathon isn’t merely a race in opposition to the clock however a profound exploration of your personal limits, each bodily and psychological. Every step, every support station, and each problem overcome contribute to the narrative of your private triumph. The gear you put on, the gas you select, the tempo you keep – these are the threads that weave the story of your extremely marathon.
Better of luck as you embark on this nice journey.
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