Ultimate Guide to Training for Ultra Running

Training for an ultra run requires a combination of physical preparation and mental fortitude. Whether you are targeting a 50K, 80K, 100K, or a 100-miler event, the training regimen must be tailored to your specific goals and abilities. Let's dive into the strategies and key elements to effectively prepare for this challenging endurance sport.

Back-to-Back Long Runs

A crucial aspect of ultra running preparation is incorporating back-to-back long runs on the weekends. Sunny Das emphasizes the importance of these runs by suggesting a 13-mile Saturday followed by a 10-mile Sunday. While rare to push past 15 miles in a single workout, it is common to have two long runs totaling 20 miles over the weekend. However, the key difference from a marathon runner is that these longer runs are interspersed with shorter, lower-intensity days.

Interval Workouts on the Track or Trails

Interval training on a track or known trail surface can significantly enhance your endurance and efficiency. Running intervals like 800m to 1600m at approximately your 5K race pace helps condition your body and mind for the demands of ultra running. While the total mileage required for an ultra marathon is similar to a marathon training plan, the approach is more focused on building stamina and mental resilience.

Fat Burning and Stamina Testing

A significant milestone in training for ultras is when you start using fats for energy after 20 miles. To prepare your body for this, include a long mileage workout every 3 weeks. These runs should cover at least 20 miles. This helps your body adapt to burning fat stores more efficiently and builds your stamina.

Ultra Marathon Distances and Prior Planning

The distance of your target ultra race will determine the specific training plan. Whether it is a 50K, 80K, 100K, or a 100-miler, it is essential to plan gradually and progressively. For beginners, it is recommended to start with a marathon and slowly build up to the longer distances. If you struggle to complete a marathon within 5 hours, it is wise to approach longer distances with caution.

Mental and Physical Strength

Like any endurance sport, mental strength is crucial for ultra running. However, many intermediate to advanced runners might find that they can complete longer distances with proper training. Use your recent marathon finish time to estimate your potential ultra finish time. Train at a pace that reflects your target finish time to ensure you are consistently improving.

Training for Night Running

Night running can be challenging and unpredictable. It is beneficial to practice running in the dark to build your confidence and mental fortitude. Numbers of ultra marathon disasters occur during the night due to navigating challenges, cooler temperatures, or simply getting lost. Practicing losing your way and finding your route will help you in any night running experience.

Nutrition and Hydration

Proper nutrition and hydration are vital for ultra running success. Avoid waiting too long for refueling or rehydrating, as this can lead to energy lows. Opt for quick-absorbing foods such as idlis and vadas, which provide a steady energy supply.

Flexibility and Adaptability

During ultra runs, it is essential to be adaptable. If running becomes too challenging, walking or even taking a rest are acceptable. Stay positive and supportive of your support crew, as they are there to help you achieve your personal goal.

Essential Accessories and Race Preparation

To ensure a successful race, prepare with the right gear. Invest in a reliable GPS watch that can track the distance, such as the Suunto Ambit series. Choose the appropriate running shoes suitable for the terrain you will be running on, and consider a running hydration pack like the Salomon SLab Sense for self-supported or partially supported ultra runs. Ensure you are acquainted with the mandatory checklist required by your race organizers.

Choosing Your Races Wisely

Be cautious of the races you choose to participate in. Avoid those with unsafe conditions or where the race organizers and volunteers do not prioritize the runners' safety and welfare. Select races that align with your goals and where you can achieve personal bests.

Balancing Training with Other Activities

Ultramarathon training demands a significant time commitment. Make sure to involve your family and friends in your training journey. Set aside time for other activities to maintain your overall well-being. Remember, your personal goal is what drives you, and it is essential to stay motivated and supported by your loved ones.

With these strategies, you can effectively prepare for your ultra running journey. Happy running!