Have you ever vowed not to do something, only to find yourself enthusiastically diving headfirst into it later? That happened to me recently when I signed up for a 50km race, despite swearing off marathons this year. As the shock of committing to such a distance settled in, I soon discovered that training for an ultra marathon requires dedication and strategy. I knew I needed to prepare physically and mentally, and the Runna app again proving a godsend. With a 20-week plan locked and loaded, I felt confident I could effectively prepare myself for the gruelling miles ahead.
Now, this isn’t my first ultra rodeo. I have covered this distance before, got myself lost, somehow added on an extra 5 miles, and swore blind I’d never do it again. But here I am, thinking of all the Percy Pigs I can get through in training!
How do you train for your very first ultra?
- Start with a Strong Base: Before diving into ultra-specific training, build a solid foundation of running fitness. Regularly run 5Ks and 10Ks for several months to condition your body. If you can’t comfortably run a 10K or half marathon without stopping, hold off on booking that ultra.
- Gradually increase mileage: This will help avoid overuse injuries. Aim for no more than a 10% increase in total weekly mileage from one week to the next.
- Don’t just run: Cross-training and strength training are essential to ultra-marathon preparation. Activities like cycling, swimming, yoga, and weightlifting improved my fitness and endurance while reducing overuse injuries.
- Rest and recover: Rest days are just as important as training days. Your body needs time to recover and adapt to the demands of ultra marathon training. Make sure to get plenty of sleep, eat nutritious foods, and consider incorporating activities like yoga or stretching to aid recovery.
- Practice nutrition and hydration: Experiment with different nutrition and hydration strategies during your long training runs to find what works best. Practice eating and drinking on the run.
- Invest in the right gear: Invest in shoes suitable for long distances and the terrain you will be on! Additionally, I’d invest in a hydration pack!
- Mental preparation: Ultra marathons are as much mental challenges as physical ones. Break the distance into smaller, manageable segments to stay focused and motivated during training and the race.
- Buddy up: Surround yourself with fellow runners, whether it’s joining a local running group, connecting with other women training for ultras online. You’ve a lot of miles to cover in training and the company makes them fly by!
The prospect of covering 50 kilometres on foot is undoubtedly daunting, but with the right training and mindset, you can do it.
Although, it’s likely I’ll be sick of Percy Pigs by the end of it!
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