1. More Than a Marathon
Ultrarunning is not for those new to distance running. It's recommended that you have three or more marathons under your belt before attempting an ultra. Since an ultra is anything longer than a marathon, it makes sense to have marathon experience. The most common ultra distances are 30, 50 and 100 miles. There are also timed ultra races. These races are usually 12-hour, 24-hour or multi-day events.
2. Pace Yourself
For ultrarunners there is a fine line between many miles and too many miles. The main injury source is from too much increase in miles, or no time off. Weekly mileage can't be increased more than 10 percent without risking injury. After 3 weeks of increases, stay steady on mileage, or decrease distances. The body needs a break, and this allows for muscle resting and repair.
3. Stay Nourished on the Go
Running ultra distances requires taking in both fluids and calories on the run. Running belts allow runners to carry food and drinks and free up their hands. There are several options for fluids and food. Water or sports drinks are the most common drinks. Ultrarunners frequently get their calories from energy gels, simple sandwiches like peanut butter, and other quick snacks that are easy to digest. During ultrarunning supplements are very important, too.
4. Find Balance in Practice
In ultrarunning, practicing isn't just about the running. When training, ultrarunners also perfect their nutrition and fluid intake. Remember to eat mostly carbohydrates, with small amounts of protein and fat. Nutrition varies from runner to runner based on preferences and stomach sensitivity. Some runners drink the majority of their calories in energy drinks, meal-replacement drinks and other fluid mixes. Those with a higher tolerance for food eat everything from cookies to gels. Most runners eat small portions every hour to ensure stable blood sugar. If necessary, set the timer on your watch to go off at hourly intervals to remind you to get your calories in.
5. The Mental Challenge
Running ultras is definitely physically challenging, but they are even more mentally challenging. The allure of these races is that you can test every limitation of your body and mind, and it does just that. Running on sleep deprivation, or for hours on end, takes its toll on your mind. Remember to keep a positive attitude. If you train well, your outlook and determination will be what carries you in the darker moments.
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