![]() Power walking allows you to pace yourself evenly, dim the intensity on hilly (or technical trail) terrain, and move more efficiently for longer periods of time. If you are planning to continue to run on roads for training and racing, it’s wise to stick with at least 40 percent of your training on the harder surface as you’ll maintain the ability to withstand the impact forces.Įven the best ultra runners utilize the benefits of walking in training and on race day. Weight training, swimming, cycling, and other activities that strengthen the upper body and build muscle mass without impact on the joints will help to round out your ultramarathon training.ĭon’t skimp on core-strengthening exercises and mobility work, either, as it will keep you balanced, healthy and improve your body’s ability to run longer with greater durability. Balance out your training with a variety of workouts, and you’ll improve your stamina, endurance, strength, technical skills and recover more efficiently so you can train harder for longer.Īn ultrarunner’s weekday will often include recovery runs some “speed,” which might translate to anywhere from 10K to marathon pace, active rest, cross-training, hill workouts, and some shorter tempo runs. Active recovery is the real key to ultra success. If you invest most of your energy for the week in running long, you will also need to invest most of your energy in recovery. Remember to build these long runs gradually just as you did for the marathon training. This three-week cycle allows you to run long and slowly for the continuity in the single long run, slightly faster and on tired legs the second weekend, and recover on the third weekend. Everything You Need to Know About Long RunsĬontinue to build the long endurance runs to 24 to 26 miles (single long run) and the back-to-back long runs to 14 to 16 miles Saturday + 8 to 10 miles Sunday.Mix up your long run strategy by running a single long run one weekend as you did for marathon training, followed by a back-to-back (or “brick”) series of long runs the next weekend (ex: 10 miles Saturday + 6 miles Sunday), followed by a cutback long run (8 to 10 miles) the next. You can run lots of super long runs well beyond the 31-mile race distance, but just because you can, doesn’t mean you should.īuilding your mileage base and preparing for the increased stress of hours on foot should be a gradual affair. Yes, in order to race longer, you need to train longer, but you don’t need to go crazy. Will the course be flat or roll up and down gradual hills? Is it a typically hot and humid or dry climate? Will you be running on singletrack (narrow trails) with tree roots and rocks? The more you know, the better you can tailor your training to weave in similar terrain and optimally prepare your body and mind for race day. Do your research on the course to identify the hills, altitude, weather, and level of technical difficulty (if trail). The more closely you simulate the terrain you’ll be racing on in training, the more prepared you’ll be. However, trail races frequently entail grueling climbs and descents, so those running their first ultra would do well to choose a moderate trail course. Trail ultras tend to dominate race calendars because the more forgiving surface has less of an impact than that of roads (see trail-specific tips below). While it may be tempting to travel to an ultra in an exotic locale with a dramatic course profile, that allure can quickly turn into more challenge than you bargained for when the effects of unfamiliar altitude, temperature, humidity, footing, hills, or other factors take their toll over many hours. It is much easier to race in an environment and climate similar to that in which you train. Selecting an ultradistance race depends on your taste for adventure. Play icon The triangle icon that indicates to play Pick the right race for you.
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