Run like you mean it and then a little bit more.
Running an ultramarathon requires preparation, planning, perseverance, and proper training. What training techniques do ultramarathon runners use? Courtesy of Paul Heckert.
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Runners wanting more challenge than provided by marathons will want to
try an ultramarathon. Runners should not attempt an ultramarathon until they have completed multiple marathons. Experienced marathon
runners can design their own ultramarathon training programs using training
principles similar to marathon training principles.
Weekly Long Runs
Weekly long runs are a crucial component of marathon and ultramarathon
training programs. They train the body to run long distances by running long
distances. On long training runs, do not worry about speed. They train the body
to go far not fast. Cover long distances, and do speed workouts on different
days.
Long runs for ultramarathons are longer than for marathons, but not
proportionally so. For a 50 kilometer race, long runs in the 20 to 25 mile
range as well as marathon experience should suffice. To complete a 100 mile
ultramarathon, runners need long runs in the 35 to 40 mile range in addition to
experience in 50 mile or 100K races.
Runners should gradually increase the distance of their long runs,
however not all runners should do very long runs every week. The
body may require more than a week to recover from extremely long runs. So it is
a good idea to occasionally do a shorter long run or even skip it entirely.
Sandwich Runs
Experienced runners can use a technique known as sandwich runs to train
for ultramarathons. This technique uses long runs two days in a row sandwiched
between two rest days. The second long run trains the body to keep moving when
very tired and should not be as long as the first day's long run.
Resting the day before the consecutive long runs makes sure the body is
rested before starting. A rest day afterwards helps the body recover from two
consecutive long runs. These rest days reduce the chance of an overtraining
injury from consecutive long runs.
There is a high risk of overtraining injuries from this technique, so
only very experienced marathon runners should try it.
Mimic Race Conditions
As much as feasible, runners should try to mimic the conditions of the
race they plan to run. For a trail run in the mountains, runners should run
hilly trails if possible. Runners living in flat country or urban areas may
have to improvise or occasionally travel to an area with hilly trails. For a
first ultramarathon it is a better idea to select one close to home so the race
conditions will be similar to training conditions.
Because of their length many ultramarathons are run at least partially
in darkness. Practice running at night with a flashlight or headlamp. Runners
who are not naturally night people should also practice night training runs for
ultramarathons, such as 100 mile and 24 hour events, that require running all
night.
Virtually all ultramarathon runners take walking breaks in order to
cover the long distances. Practice taking walking breaks in training. Otherwise
starting to run again after walking will be very hard. Experiment to find the
right ratio of running to walking.
It is necessary to consume calories during an ultramarathon, so practice
eating while on long runs. Experiment to find out what foods and amounts work.
Taper
Runners should taper before an ultramarathon. Starting the race well
rested increases the chances of finishing.
Good Luck with your ultramarathon.
Remember "Any idiot can run a marathon, but it takes a special kind
of idiot to run an ultramarathon." Anonymous
Please see Pauls Blog and more.
Wishing you all a great and happy Monday
Regards and #blisterfreewishes
Jani
#UltraMarathonVirgin
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