If you’ve ever thought about running an ultramarathon, you might be wondering how to prepare for it. This article will look at the base building, supported long runs, nutrition, and recovery phases of ultramarathon training. Once you understand these elements, you’ll be well on your way to training for your first ultramarathon. There are also some important tips to keep in mind when preparing for your first ultramarathon. You can read them below.
Base building
You may be wondering what base building for ultramarathon training is. In short, base building involves a gradual increase in mileage – a slower pace at first – with the goal of strengthening the aerobic system. Many runners follow the “Maffetone Method,” which uses a 180 Formula to calculate their maximum aerobic heart rate. You may find this method boring or difficult at first, but you must remember that the goal is to build endurance, not speed.
Once you’ve built up your base, you can begin your actual marathon training phase. It’s a good idea to run for less than three hours a day for 3-4 weeks. Run at a comfortable pace and build up slowly. If you have run a half marathon, then you’ve likely built up your endurance by running a few miles. This will give your body the chance to get used to the distance and the intensity of your training.
Below is an example of a great ultramarathon training program for someone who is already in marathon shape:
Supported long runs
Ultramarathon runners love the challenge of the long run. They train for years for a race, knowing that their endurance will be tested, but they are committed to continuing until the end. Supported long runs are an ideal way to build endurance in the long run while preparing for the race. Supported long runs can also help you prepare for race day nutrition. In addition, you can practice running on the terrain you will encounter during your race.
So what is a “supported run?” For many experienced racers, this means having help. Its an informal dress rehearsal of a long race. If your target race has you running through stages, then it is probably a good idea to rehearse the starting and stopping.
In addition to this hyper-focus on the supported long run, any ultramarathon training routine includes running frequently and gradually increasing the distance of your long runs. This helps you build your aerobic base and improve your fitness, but it is important to rest regularly to prevent injury. Runners should also include a recovery day every week after their long runs. Recovery is an essential part of ultramarathon training. Whether you run at a slow pace or at a high speed, your muscles take a beating during long runs.
Nutrition
The importance of nutrition during ultramarathon training cannot be overstated. For ultramarathons lasting up to 24 hours, it is crucial to eat a balanced diet. Real foods should be consumed during long runs to avoid palate fatigue (and to keep your spirit up). Supplementation with BCAAs, HMB, and other amino acids can prevent excessive muscle breakdown, which becomes especially important in ultramarathons. To learn more about nutrition during ultramarathon training, read our article.
There are many challenges involved in ultramarathon nutrition in the months leading up to the race and during the race itself. In addition to the low number of participants, extreme altitudes and temperatures increase the body’s oxidation of CHO during exercise. Additionally, your electrolyte balance and gastrointestinal health will be in constant flux. As such, your nutrition plan should be adapted to suit these factors. Most importantly, you should not try anything new on race day. Everything you put into your body should be tested, tweaked, and validated before race day.
Recovery
The recovery after ultramarathon training process is just as important as the ultramarathon training itself. Ultrarunners often neglect self-care when they are nearing the finish line, even though they may have taken good care of themselves up until that point. You never know what might happen during the last few hours or minutes of an ultramarathon, and without proper self-care, recovery will be a long and arduously difficult process. Here are some tips to maximize your ultramarathon training recovery:
The first and most important step in the recovery process is listening to your body. How long does it take for your body to recover depends on the course and distance of the ultramarathon, as well as the amount of effort you exerted during the race. Although it’s tempting to push through the pain and stay active for a week or two, this isn’t the best way to avoid any injuries. Instead, walk at least five minutes every day and get plenty of sleep. If this is your first race, your body will likely be in no condition to continue training, however do not let yourself drop off entirely. You are in peak shape and you should proudly capitalize on the gains you’ve made over the last several months!
