In case you’re contemplating an ultramarathon, then hear up and study from those that have been there and carried out that!! In some methods it’s a lot simpler than a marthon and in others fully more durable. Run coaches right here will share some key ideas that will help you have a profitable extremely.
New to RTTF? Then I’ll rapidly share that whereas I really like me some Colorado path time, I’ve solely carried out one 50KM extremely. However my group of working coaches, particularly Coach Laura Swenson and Coach Amanda Eardley, have a boatload of expertise. In addition they LOVE IT.
I’ve referred to as upon these two clever women to assist gives some first extremely ideas.
This type of endurance race takes willpower to a complete new degree and I discovered so much about myself on the way in which. Principally I discovered that I CAN DO IT – and so are you able to.
What Counts as an Ultramarathon?
An ultramarathon is any race longer than a normal 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 mixture of each. Some might need a major elevation acquire and others may 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 working group, which I completely love.
7 First Ultramarathon Suggestions
Each new distance teaches us one thing completely different. Throughout lengthy coaching runs we uncover new issues about ourselves, and on race day, we encounter worthwhile classes we want we might have recognized forward of time.
Hopefully you will be higher ready from issues we discovered throughout our extremely marathons.
You’ll discover a whole lot 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 robust to get by them. However nothing ready me for the psychological problem of working 100km. In hindsight, it is smart. In spite of everything, who of their proper thoughts WANTS to run 100km?! Extra folks than you’d suppose, truthfully!
It doesn’t matter how match you might be, 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.
Preventing my thoughts was a way more troublesome battle than preventing my weary legs and sore ft.
It could’ve been nice to have gone into the race with some methods to take care of the psychological pressure of the race and metal myself for the inevitable intuition to cease when the going will get robust.
Your thoughts offers up method earlier than your physique, so listed here are some tricks to maintain you in the correct mindset:
- Carry your cellphone so you may learn encouraging textual content messages or name a beloved one.
- Have a really clear understanding of your WHY for doing this.
- Write a observe to hold with you of quotes or causes you need to end.
- Have a mantra!
- Let the folks at support stations encourage you.
- Attempt to soak within the environment, it’s normally a reasonably path.
- Count on the low’s in order that they aren’t as shocking.
For me, my ‘why’ was to point out myself how robust I will be—and to point out my two sons that you are able to do something you set your thoughts too. I’ve carried out fairly a couple of endurance races previously, primarily triathlons, so I believed I knew all about lengthy laborious races.
However doing my first 100km was fully completely different.
However I used to be unprepared for a way mentally draining it might be and what number of occasions I needed to cease and simply cry. It was actually, actually laborious—a lot more durable than anticipated. At occasions 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 initially line, stunning surroundings and ideal climate. So in distinction to the lows, there have been a whole lot 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 Ingesting Race
It’s a lot more durable to eat and drink sufficient if you’re working all day (and generally all night time) than you suppose.
It’s additionally actually laborious 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. You could maintain 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 needed to eat easy meals just like the bananas and watermelon that had been provided at support stations in the course of 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 provides you a superb elevate. (Amanda’s observe: chia is a NO go for me, so undoubtedly take a look at these concepts throughout coaching.)
I most likely didn’t eat sufficient, however I acquired by. A type of stuff you simply reside and study.
- In contrast to street racing the place you might be utilizing gels for gasoline, you’ll be targeted on entire meals.
- Boiled potatoes with salt are a superb possibility for an upset abdomen.
- Many ultrarunners love flat coke for the straight sugar.
- Sure, you will note numerous junk meals at support stations, for a lot of it’s only a technique 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 may abdomen nicely whereas working for lengthy intervals.
Everyone seems to be completely different, so don’t depend on what the help stations present. You may want it, but when not you’ll want to 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 needed to run the entire method (albeit a bit of gradual maybe!) However on race day this DID NOT pan out and I got here to study that strolling is ABSOLUTELY OK.
Aside 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 my first race I made up little strolling guidelines, which helped to maintain me shifting.
- At first I may 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 sit up for hills so I may enable myself to stroll.
I do know these are technically working races, however it’s doubtless you’re going to get by them simpler and sooner for those who stroll a bit of every now and then. It’s not simply newcomers, 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 total tempo administration plan.
Beginning conservatively is a golden rule in extremely marathons. The joy firstly 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 means that you can preserve vitality for the later and infrequently extra demanding levels 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 based mostly on how your physique responds to the race circumstances and make changes as wanted. Within the extremely, your tempo will likely be extra dynamic than a street marathon.
5. Understanding the Course Navigation
Familiarize your self with the course markers and signage nicely upfront. Understanding the racecourse structure helps you anticipate turns, ascents, and descents. If the race gives a map or course description, examine it completely, noting crucial landmarks and support station places.
Following the particular person forward of you isn’t all the time your best option for those who’re on a course that isn’t nicely marked.
Take a look at your navigation expertise throughout coaching. Select coaching routes with various terrain and apply 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 in the course of the race.
6. Don’t Go It Alone
I ran my first 100km extremely, alone and with no assist crew.
My husband was away and I used to be working in a metropolis removed from residence. I made it by, so it’s undoubtedly doable, however I used to be extremely envious of all the opposite runners who had a assist crew ready for them at checkpoints and pacers to assist them alongside after they wanted it.
There’s nothing extra motivating than household and pals cheering you on, so for those who can muster them collectively, get your self an awesome assist crew and it’ll make your race simply that rather more doable. In the event that they aren’t positive find out how to assist, listed here are some concepts:
- Give them an inventory 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.
- Ensure that they’ve a smile and “atta woman/boy” prepared regardless of the way you look.
- Have them tempo you for a loop or to the subsequent 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 might be in a league with an elite group of decided, match, wholesome folks (who’re solely a bit of 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 enough grip, stability, and cushioning. Ensure that 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 pal, 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 based mostly on the anticipated temperature fluctuations all through the race.
Having a light-weight and breathable waterproof working 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 instantly is rubbing you mistaken or providing you with blisters or the battery simply dies.
Have a bag along with your group or wherever you’ve drop luggage with a couple of extra issues than you would possibly want.
- Dry socks and dry sneakers are large 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 is just not merely a race towards the clock however a profound exploration of your individual 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 gasoline 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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