Ultramarathon is one of the most difficult races a human can undertake. Its length exceeds the marathon distance, i.e. 42.195 kilometers. The popular ultramarathon distances are sections with a length of 50 and 100 kilometers. They are a huge challenge, and sometimes a he alth risk to people trying to complete these runs. Other varieties of ultramarathons are 24-hour and even 48-hour runs. Read on on how to prepare for the ultramarathon.

Ultramarathonis an extremely difficult race over 42.195 km. Anyone who wants to take on this type of challenge must be properly prepared in terms of training. The experience gained from marathons alone is not enough - especially since now almost every second Pole runs. This is due to the enormous popularity of running events and often their charity image.

Check what elements to consider when trying to run an ultramarathon.

Contents:

  1. Preparing for the ultramarathon
  2. Running training for the ultramarathon
  3. Strength and stabilization training in preparation for the ultramarathon
  4. What tactics to use to finish the ultramarathon?
  5. Diet during preparations for the ultramarathon

1. Preparation for ultramarathon

The specificity of preparations for the ultramarathon depends on many factors. The recommended time that you need to spend on them is a minimum of a year, especially in the case of people with little experience. Before trying to run this type of distance, it is worth gaining experience on smaller distances first. It is also recommended to run at least a few marathons.

2. Running training for the ultramarathon

Running training should be a key element of preparations for the ultramarathon, therefore you should run up to 6 times a week. The minimum distance to be covered during the week is 40 km, but it is worth increasing it systematically and at least once a week to do a longer run. These can be distances of 20 km or more. The principle is simple: after such an effort, you should take a day off, and a shorter run before it.

It is worth noting that during long runs, even training runs, you can part of the distancebeat while walking. The ultramarathon distance should be run safe and sound in the first place, only in the second one you can think about any time result.

You can divide jogging into periods of exercise and rest. For example, for every 25 minutes of running, go for 5 minutes in the form of active rest. The longer you train, the less break you will need and the longer distances you can cover. However, you need to skillfully distribute your strength. This is part of the tactics that must be learned in training. The mileage during training is not as important as it might seem. Of course, you have to cover your "x" kilometers, but remember to use common sense. On a given day, you can have a worse disposition and in such a situation it does not make sense to do a longer run despite the training plan. The plan is to be able to constantly adapt it to your needs so as to finally meet its key assumptions.

3. Strength and stabilization training during preparations for the ultramarathon

Running in an ultramarathon generates very large overloads in the body, therefore, in the context of preparations, it is very important to work on fitness and strength. In your training, not only the appropriate number of kilometers should be taken into account, but also the strengthening of the entire body.

People who already have more experience in running know that in the initial phase of preparations for an ultramarathon, strength training should be included. Multi-joint exercises that build the overall strength and power of the body are recommended for every athlete. The stronger the muscle, the more it will be overloaded. It will also be more difficult to damage. Strength training should be based on high intensity, therefore it is best to focus on the whole body during the session. FBW, or full body workout, will be a great solution. The exercises that I strongly recommend are deadlifts, squats, presses, chin-ups and dips. Few people know that during the run we also work with the pectoral muscles and arms.

In addition to strengthening strength, it is worth taking care of stabilization and mobility. This is where all kinds of foam rollers, power bands, lacrosse balls and, of course, plank exercises come to the rescue. The stronger the core muscles, the less risk of joint damage while running.

4. What tactics to use to finish the ultramarathon?

The tactics of running during the ultramarathon may be different depending on the route profile we will have to cover. It is worth getting to know it well before starting the competition. Details such as the type of surface that will prevail on the route, the number and length of ascents will be important, andalso the location of the checkpoints and of course the expected weather.

During the run, you should skillfully distribute your strength so that you always have a reserve of energy. You have to eat an energy gel every hour and drink an isotonic drink practically every 10-15 minutes. Otherwise, there is a great probability that we will use up all our carbohydrate reserves and will be caught by a so-called wall that will prevent us from continuing the run.

Running in a small group will also be a great solution. The Society is a good driving and motivating engine. It also allows you to stay safe in the event of an injury or accident on the route.

Some people also use the method of alternating running and walking. During the more difficult sections of the route, it is worth slowing down and overcoming them while walking. This way you can save energy, which will allow you to catch up on the pace during the lighter sections of the run.

5. Diet in preparation for the ultramarathon

Diet and supplementation will play a very important role during the preparations for the ultramarathon. Long-distance running consume a tremendous amount of energy. For this reason, an increased supply of carbohydrates should be maintained in the daily diet. They will provide the body with fuel for exercise. He will also learn to build up more muscle glycogen needed while running.

Taking into account the quality of food that you can get in an ordinary store, it is absolutely necessary to provide the body with an additional portion of vitamins. Multivitamin preparations will be perfect. Apart from them, however, it is also worth taking care of an adequate supply of omega-3 fatty acids, which will be responsible for the regeneration of joints and the reduction of inflammation resulting from intense exercise.

The next nutrient that should be used will be creatine. It is the best-researched supplement in the world. Its operation is beyond dispute. Runners should reach for the form of creatine malate, because it does not cause water retention in the intercellular surfaces of the muscles like monohydrate. Creatine helps to increase the endurance and strength of the body.

During training for the ultramarathon, it is also worth trying energy gels and isotonic drinks, which will be an important element of the running equipment that will allow you to finish the ultramarathon.

At the end, advice that will prove useful during all preparations and competitions. You should always listen to your body and try to train in harmony with it. Sometimes it is worth letting go of a few kilometers or even the entire training to give the body time to regenerate. This will protect against injuries and allow for more intense trainingnext day. Amateurs very often undergo overtraining, which makes them unwilling to continue training. The entire preparation cycle must be properly spread over time.

About the authorTomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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Category:

Running