When 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 suggestions that can assist you have a profitable extremely.
New to RTTF? Then I’ll shortly share that whereas I like me some Colorado path time, I’ve solely carried out one 50KM extremely. However my crew of working coaches, particularly Coach Laura Swenson and Coach Amanda Eardley, have a boatload of expertise. Additionally they LOVE IT.
I’ve known as upon these two smart girls to assist gives some first extremely suggestions.
This sort of endurance race takes willpower to an entire new stage and I discovered so much about myself on the best way. Largely 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 several types 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 identified for supporting each other, sharing experiences, and inspiring everybody to push their limits. There’s a robust sense of camaraderie and mutual respect on this working group, 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 might have identified forward of time.
Hopefully you will be higher ready from issues we discovered throughout our extremely marathons.
You’ll discover lots of first individual, 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 via 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’re, there’ll come a degree within the race the place your thoughts begins to inform you that that is simply not enjoyable anymore and that you just actually, REALLY wish to cease.
Preventing my thoughts was a way more troublesome battle than combating my weary legs and sore ft.
It will’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 manner earlier than your physique, so listed below are some tricks to maintain you in the proper 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 wish 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 so that they aren’t as shocking.
For me, my ‘why’ was to indicate myself how robust I will be—and to indicate my two sons that you are able to do something you set your thoughts too. I’ve carried out fairly a number of endurance races prior to now, primarily triathlons, so I believed I knew all about lengthy exhausting races.
However doing my first 100km was fully totally different.
However I used to be unprepared for the way mentally draining it might be and what number of instances I needed to cease and simply cry. It was actually, actually exhausting—a lot more durable 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 at the beginning line, lovely surroundings and ideal 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 achieved 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 whenever you’re working all day (and generally all evening) than you suppose.
It’s additionally actually exhausting to know what you’ll wish to eat whenever you’re drained, fed up and your abdomen is churning. Being match and able to run isn’t sufficient. It’s good to maintain your physique sufficiently fueled and hydrated for it to proceed to carry out for you at any stage.
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 supplied at support stations in the course of the race, and the odd sandwich that I had packed in my drop baggage.
Oh, and coconut water combined with chia seeds was superior. It’s straightforward to get down, hydrating, and provides you a superb raise. (Amanda’s word: chia is a NO go for me, so positively take a look at these concepts throughout coaching.)
I in all probability didn’t eat sufficient, however I bought via. A type of stuff you simply dwell and study.
- Not like street racing the place chances are you’ll be utilizing gels for gasoline, you’ll be targeted on complete meals.
- Boiled potatoes with salt are a superb choice 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 method to keep on high of energy.
It’s tremendous necessary to check out your diet plan throughout longer exercises so you realize which meals you possibly can abdomen properly whereas working 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’s good 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 manner (albeit a little bit sluggish 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 climbing—so don’t beat your self up about it. As I progressed via my first race I made up little strolling guidelines, which helped to maintain me transferring.
- At first I may solely stroll on steep hills, however because the day went on my definition of steep started to develop 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 stay up for hills so I may enable myself to stroll.
I do know these are technically working races, however it’s seemingly you’re going to get via them simpler and quicker in the event you stroll a little bit every now and then. It’s not simply newbies, 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 joy at first 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 infrequently extra demanding levels of the race.
Prioritize a managed and comfy tempo that permits 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 properly prematurely. Understanding the racecourse structure helps you anticipate turns, ascents, and descents. If the race gives a map or course description, examine it completely, noting important landmarks and support station places.
Following the individual forward of you isn’t at all times the only option in the event you’re on a course that isn’t properly 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 skills but additionally 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 help crew.
My husband was away and I used to be working in a metropolis removed from residence. I made it via, so it’s positively attainable, 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 associates cheering you on, so in the event you can muster them collectively, get your self an incredible help crew and it’ll make your race simply that rather more doable. In the event that they aren’t certain how one can assist, listed below are some concepts:
- Give them a listing forward of time of what you’ll want whenever you see them.
- Ask them to be ready with dry socks or pepto at support stations.
- Make certain they’ve a smile and “atta lady/boy” prepared regardless of the way you look.
- Have them tempo you for a loop or to the subsequent support station. (verify 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 folks (who’re solely a little bit bit loopy!).
7. Plan Gear Properly and Have Alternates
Take into account 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. Make certain these sneakers have been well-tested and damaged in throughout your coaching to stop discomfort and potential blisters on the massive 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 forestall chafing. Alter your clothes layers primarily based on the anticipated temperature fluctuations all through the race.
Having a light-weight and breathable waterproof working jacket on standby generally is 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 out of the blue is rubbing you mistaken or supplying you with blisters or the battery simply dies.
Have a bag together with your crew or wherever you’ve got drop baggage with a number of extra issues than you may want.
- Dry socks and dry sneakers are big 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 just 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 gasoline you select, the tempo you preserve – 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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