An ultra-marathon is any race that is longer than a standard marathon, typically between 50 kilometres (31 miles) and 100 kilometres (62 miles), though some races go up to 100 miles (160 km).Some ultra-marathons are based on time, rather than distance, and you will have a certain number of hours to cover as much distance as you can.You can run shorter distances multiple days in a row to build up your endurance.Run up hills and carry a pack to prepare for the race.Train your mind to relax and enjoy the long, steady effort of running an ultra-marathon.
Step 1: You have 3 months to sign up for the race.
If you have already paid for the race and signed up, you should give yourself at least 3 months to train.You can find out about ultra-marathons in your area by searching online or asking other long-distance runners.
Step 2: You should run for 2 days in a row once a week.
You get used to the feeling of running on tired legs if you do long runs on back to back days.It's not a common training strategy to run the whole distance in one day.Break up the distance of your race into 2 days of harder effort to build more strength and endurance.If your race is 50 miles, you should be able to run 25 miles one day and 40 miles the next.If you can do it this way, you should be able to do a shorter distance one week before the race day.
Step 3: Do hill workouts.
It is likely that your ultra race will include some hills.You should include hills on your runs.Do some hill-repeat training days, either once a week or every other week, alternating with speed workouts.Once a week or bi-weekly, run for 2 mile (0.80 km) up a gradual hill at 90% of your maximum effort, recover in your run back down the hill, and repeat this until you have run an hour.
Step 4: To push your threshold higher, do speed interval training.
Your ability to run at an average pace is improved by speed training.This makes running easier.Repeatedly running long distances can cause muscles to overcompensate, so speed workouts help prevent stress injuries.There are many ways to do speed intervals.One way to work up to longer intervals is to do a 40-second sprint with 1-2 minutes of easy running in between.A third option is to run at 100% for 1 full minute, with 3 minutes of walking or jogging in between.Speed training sessions can be done once per week or bi-weekly.You can alternate them with hill workouts if you do them bi-weekly.
Step 5: Give yourself some time to recover.
When training for an ultra-marathon, take a few days off per week.A sample week could include one or two days of moderate distance runs, a day off, and a hill or speed workout day.Doing this will give you time to recover between long runs so you don't get injured.
Step 6: You have to figure out what fuel works for you.
You will want to practice fueling during your long runs since you are practicing them.The average ultra-runner will eat as many as 400 calories per hour.During your training runs, you will want to experiment with energy gels.These gels are easy to digest.Work in energy bars, bananas, and nuts.Stay hydrated.The best rule of thumb is to drink before you run.
Step 7: You should pack your bag.
Depending on the length of your race and the expected conditions, you can choose between a large backpack or a small one.If you want to practice running with a bag, choose one that is comfortable.Some things to include in your bag are: a mix of fuel (energy/bars/chews), electrolyte drink and water, first aid kit, tissues, a map, mobile phone, sunglasses, and a cap or hat.It is possible that you will need a lubricant for your feet during the race.
Step 8: Know the aid stations.
Information about aid stations can be found on the race website.You can find the types of food, drink, and supplies at the stations.You will be able to figure out what to bring with you on race day.The lighter your pack is, the less you have to bring.
Step 9: You should be confident that you'll finish.
Try not to think that your time is important or that you won't finish the race.Tell yourself that you will finish no matter what.If you finish your first ultra-marathon, you won't get hurt, and you had fun.
Step 10: Keep calm in the beginning of the race.
It is common to get a rush of excitement at the beginning of a race.Fight the urge to run faster than you can.This amount of energy won't last, and will cause you to get tired later on.To be sure that you aren't overdoing it at the start of the race, stick to less than the pace you developed during training, or about 50% maximum effort.
Step 11: You can run your own race.
Don't worry about other racers.The race is against you.You know what is best for you during the race because you trained by yourself.
Step 12: You did the same thing when training.
You ran with a pack and supplies to figure out what worked best for you.Don't change anything on the day of the race.Stay hydrated and eat the same amount of calories as you did during training.
Step 13: Stay in the moment.
Try not to think about the next 30 miles.At that moment, think about how you feel and enjoy it.If you have a plan for the race, listen to your music.Listen to the sounds of the environment as you run.One way to look at an object is to focus on running to that object.Pick a new object and run to it.This will help you stay focused on the finish and how long you have left to go.