Ultramarathon

Training for an Ultramarathon

Running more than 26.2 miles was once considered the realm of extreme Learn to eat and run athletes but a growing number of Running an ultra requires a steady stream of calories to runners are taking on the challenge, keep the body fuelled. For most runners sports drinks and discovering that running 30 miles and gels may be palatable during a marathon but any or more on trails can be easier than longer4 and they begin to make you feel sick. Learning what your running a road marathon (be inspired stomach can, and can’t, handle can be the difference between by Richard’s story on page 34). How is finishing or not. Experiment in training with different foods this possible and how do you go until you find something that works for you. about training for one? Read on…

Practice walking Get off road Mileage PERFORMANCE in training Trail running is by far the most All the studies show that there is Yes, I know you are a runner but all popular form of ultrarunning. The no correlation between your but the elite ultrarunners employ chance to run 30, 40 or 50 miles chance of finishing an ultra and 1a walk/run strategy during races and through5 beautiful countryside on trails your7 weekly mileage, so don’t think that training. There are two main strategies and instead of pounding the pavements is one more miles is better. Your long run is far it depends on the terrain as to which is of the biggest attractions of ultras. Running more important than your weekly mileage. best; walking uphills, running downhills on trails requires more from your ankles and flat sections works best for hilly terrain but less from everywhere else in your body. Back to Back Runs and running for a pre-determined time and Spend us much time as possible off road If the thought of running for four then walking (eg run 15 minutes, walk five to strengthen your ankles and the rest of hours is a bit too much then minutes) works best on the flat. your body will thank you. another way of preparing your legs8 for the demands of ultras is to do two Increase your medium distance runs on consecutive days. long run For example, run for two hours Friday night As with training for a marathon Run slower followed by a two hour run Saturday the long run is the most important Speed is not AS much of morning. This has a great training affect but training2 run for the ultrarunner. The a concern in an ultra. places less stress on the body. difference is that ultrarunning is all about Elite athletes may time spent on your feet, the distance manage6 eight to nine minute Smell the Roses covered is not that important. The ability miles but for most runners 10 Ultrarunning is not about shaving to run 20 miles in training is considered minute miles or slower is the seconds of your personal best, it’s necessary to do well in a marathon. There norm. Get used to running about challenging yourself to run are no such rules in ultrarunning. If you can further9 than you think possible and just as slowly in training by making build up to regular three to four hour runs importantly to enjoy yourself along the way. including some walking you should have sure your long run is done at In training, don’t obsess about distances, enough endurance to finish up to at least a very comfortable pace. times and heart-rates, instead take notice a 50 mile ultra race. of the sunrises, sunsets, and the scenery you pass through. Believe it is possible Run downhill Ultrarunning is even more Running downhill increases leg strength and helps “mental” than marathon running, build resistance to the painful feeling in the upper believe in yourself and don’t 1 listen 0 to any voices that tell you otherwise. thighs that you experience towards the end of a 3long race. Adding some downhill running sessions to your Andy DuBois training where you walk up, then run down for one to three Andy is an elite ultramarathon runner and a qualified Personal Trainer and Exercise hours will prepare your legs for the demands of an ultra. Coach Www.andydubois.blogspot.com , [email protected].

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