Ultimate Guide to Ultra Marathon Training: From Base Building to Race Day

3. Gear and Equipment for Ultra Marathon Training

Essential Gear for Training

• Shoes: The foundation of your ultra marathon gear. Look for shoes with good cushioning, durability, and grip, especially if you’re training on trails.
  • Road Shoes: Light, cushioned, and with good arch support for long hours on pavement.
  • Trail Shoes: Offer more traction, protection from rocks, and stability on uneven ground.
• Hydration Packs or Belts: Essential for long runs where you need to carry water, electrolytes, and nutrition. Options include:
  • Hydration Vests: Distribute weight across your back and chest, ideal for long runs or races with minimal aid.
  • Waist Belts: Good for shorter distances or when you need less storage but still require hydration.
• Clothing:
  • Moisture-wicking base layers to keep you dry and regulate temperature.
  • Weather-appropriate gear: Light jackets, arm sleeves, hats, or gloves for various conditions.
  • Compression gear for muscle support and recovery.
• Nutrition: Portable, easy-to-digest snacks like gels, bars, or homemade options.
• Headlamp: For early morning or night training, especially important for trail running.
• First Aid Kit: Basic supplies for blisters, minor cuts, or sprains.

Recommended Brands for Durability and Comfort

• Shoes:
  • Hoka One One for cushioning (both road and trail).
  • Salomon for trail running with excellent grip and support.
  • Altra for zero-drop options that promote natural foot positioning.
• Hydration:
  • Salomon and Osprey for vests that balance comfort with capacity.
  • Nathan for hydration belts and handheld options.
• Clothing:
  • Patagonia for durable, environmentally friendly options.
  • Under Armour for moisture-wicking and compression wear.
  • The North Face for versatile, weather-specific gear.
• Nutrition:
  • GU, Clif, or Tailwind for energy gels and hydration mixes known for digestibility and taste.

Tips on Selecting Gear for Race Day Conditions

• Understand the Race: Research the race’s terrain, elevation, weather patterns, and duration.
  • Terrain: Trail races might require more protective gear; road races, less so.
  • Weather: Plan for layering if conditions can change or if you’ll run through different times of day.
  • Duration: Longer races mean more gear for hydration, nutrition, and possibly changing into dry clothes.
• Test Everything in Training:
  • Shoes: Break them in; your race day shoes should have many miles on them without issues.
  • Hydration and Nutrition: Experiment during long runs to know what your stomach can handle.
  • Clothing: Wear everything you plan to race in to ensure it doesn’t chafe or cause discomfort over long periods.
• Comfort Over Fashion: While looking good can boost morale, prioritize what feels good and performs well.
• Backup Gear: For multi-day or long races, consider having spare gear or quick-dry clothes for changing post-race or if conditions change dramatically.
• Gear Check: Before race day, do a gear check to ensure everything is in working order and you have all essentials. A mental or physical checklist can help.

4. Building Your Base

Importance of Base Building for Endurance

• Aerobic Capacity: Increases your body’s ability to use oxygen efficiently, allowing you to run longer without fatigue.
• Muscle Endurance: Strengthens muscles to withstand the repetitive impact of running over many hours.
• Injury Prevention: Gradually builds up the tissues (tendons, ligaments, bones) to handle increased stress, reducing injury risk.
• Mental Preparation: Teaches your mind to cope with the monotony and physical demands of long-distance running.

How to Gradually Increase Mileage Safely

• Start Slow: Begin with distances you’re comfortable with, then incrementally add more. A common recommendation is not to increase weekly mileage by more than 10% from the previous week.
• Long Runs: Gradually extend one run each week to be your “long run.” This should be done at an easy pace, focusing on time on feet rather than speed. For example:
  • Week 1: Long run of 10 miles
  • Week 2: Long run of 11 miles
  • Continue this progression, adding no more than 1 mile per week.
• Recovery Weeks: Every 3-4 weeks, reduce your mileage by 20-30% to allow for recovery. This helps in managing fatigue and preventing overuse injuries.
• Listen to Your Body: Pay attention to signs of overtraining like persistent soreness, mood swings, or lack of motivation. If you feel these, consider backing off on mileage increases.
• Quality Over Quantity: Even as you increase mileage, keep some runs focused on quality (speed work, hill repeats) but in moderation. This ensures you’re not just running more, but running smarter.

Cross-Training Options to Build Overall Fitness

• Cycling: Great for cardiovascular fitness with less impact on joints. Long bike rides can simulate the endurance aspect of running.
• Swimming: Builds lung capacity and upper body strength, offering active recovery for legs.
• Strength Training: Focus on core, lower body (squats, lunges, deadlifts), and upper body strength to support running posture and efficiency.
• Pilates or Yoga: Enhances flexibility, core strength, and mental focus, both crucial for ultra running.
• Elliptical Training: Low impact, works similar muscle groups as running but with less strain.
• Hiking: Especially for trail runners, hiking with a weighted pack can mimic the conditions of an ultra marathon, improving leg strength and endurance.
• Rowing or Kayaking: Excellent for upper body and core strength, also providing a good cardiovascular workout.

5. Nutrition Basics for Ultra Marathon Training

Pre, During, and Post-Run Nutrition Strategies

• Pre-Run Nutrition:
  • Carbohydrate Loading: 1-3 days before long runs or races, increase carbohydrate intake to maximize glycogen stores. Focus on complex carbs like whole grains, quinoa, or sweet potatoes.
  • Meal Timing: Eat a meal 2-4 hours before running, focusing on easily digestible carbs and proteins. A light snack 30 minutes to an hour before can top up energy (e.g., banana, oats with honey).
  • Avoid: Heavy, fatty foods, high-fiber foods, or new foods you haven’t tested before.
• During-Run Nutrition:
  • Carbohydrates: Aim for 30-60 grams of carbs per hour for runs over an hour. Use gels, chews, or real food like dates or peanut butter sandwiches.
  • Electrolytes: Especially for runs over 90 minutes, supplement with sodium, potassium, and magnesium to prevent cramping and maintain hydration balance.
  • Pacing: Eat early and often to keep energy levels stable, not just when you feel hungry or fatigued.
• Post-Run Nutrition:
  • Recovery Window: Within 30 minutes post-run, consume a mix of carbs and proteins (3:1 or 4:1 ratio) to replenish glycogen and repair muscles. Think chocolate milk, protein shakes with fruit, or a meal like chicken with rice.
  • Hydration: Rehydrate with water or electrolyte drinks, especially if you’ve sweated heavily.
  • Quality Nutrition: Focus on whole foods for recovery meals to replenish nutrients lost during the run.

Hydration Importance and Methods

• Hydration Before: Drink water throughout the day, not just before running. Aim for clear or pale urine as an indicator of hydration.
• During Run:
  • Hydration Schedule: Drink 150-350 mL (5 to 12 oz) every 15-20 minutes, adjusting for weather, sweat rate, and personal needs.
  • Electrolytes: Use sports drinks or tablets for long runs to replace salts lost through sweat.
• After Run: Match fluid intake to the amount lost during running, which might require more than just water if you’ve been sweating a lot.
• Methods: Use hydration packs, handheld bottles, or strategically plan your route around water sources. For races, familiarize yourself with aid station locations and offerings.

Common Dietary Mistakes to Avoid

• Overloading on Fiber: High fiber intake right before or during a run can lead to digestive issues, especially in longer events.
• Ignoring Hydration: Dehydration can severely impact performance and recovery. Consistently under-drinking or over-drinking can both be problematic.
• Neglecting Electrolytes: Solely hydrating with water can dilute electrolytes, leading to hyponatremia (low blood sodium levels).
• Too Much Fat: While fats are important, consuming too much, especially before running, can slow digestion and lead to discomfort.
• Not Testing Nutrition: Race day is not the time to experiment with new foods or nutrition strategies. Everything should be tried and tested during training.
• Skipping Meals: Especially post-run, skipping meals can delay recovery and affect subsequent training sessions.
• Relying on Gels Alone: While convenient, gels should supplement, not replace, whole foods. Long runs require a broader spectrum of nutrients.
• Inconsistent Eating Patterns: Ultra marathoners benefit from a stable eating schedule to train their bodies to use food efficiently during long runs.

6. Planning Your Training Schedule

Structuring Your Weeks for Effective Training

• Weekly Mileage: Plan your weekly mileage with a gradual increase over time. Use the 10% rule as a guideline for adding weekly mileage but adjust based on how you feel.
  • Example Structure:
    • Monday: Rest or very light activity (like walking or yoga).
    • Tuesday: Speed or interval training to improve running efficiency.
    • Wednesday: Easy run or cross-training for recovery or building different muscle groups.
    • Thursday: Tempo run or hill repeats for endurance and strength.
    • Friday: Easy run or another day of cross-training.
    • Saturday: Long run, focusing on time on feet rather than speed.
    • Sunday: Recovery run or rest day.
• Periodization: Divide your training into phases:
  • Base Building: Focus on increasing mileage and endurance.
  • Build Phase: Introduce more intensity with speed work and hill training.
  • Taper Phase: Reduce volume to recover before the race, maintaining some intensity.

Incorporating Rest and Recovery Days

• Rest Days: Essential for muscle repair, mental refreshment, and preventing overtraining. Aim for at least one complete rest day per week, where you do no structured exercise.
• Active Recovery: On lighter days, consider activities like swimming, yoga, or light cycling to aid in recovery while still promoting blood flow to tired muscles.
• Recovery Runs: Short, easy-paced runs that help with recovery by enhancing blood circulation to the muscles without causing additional stress.
• Sleep: Prioritize sleep as part of your recovery strategy; aim for 7-9 hours per night, more if possible after long runs or during heavy training weeks.
• Nutrition and Hydration: Part of recovery; ensure you’re eating well and staying hydrated to support muscle repair and regeneration.

The Role of Long Runs and Back-to-Back Long Runs

• Long Runs:
  • Purpose: They simulate race conditions, teaching your body to use fat for fuel, increasing endurance, and strengthening your mental resolve.
  • Frequency: Once a week, ideally on the weekend when you have more time.
  • Pace: Should be conversational, at least for most of the run, to build endurance without excessive fatigue.
• Back-to-Back Long Runs:
  • What Are They?: Doing two long runs with only one day in between, usually on consecutive weekend days.
  • Benefits: Mimics the recovery demands of multi-day events or the late stages of a single-day ultra where you’re running on already tired legs. This builds resilience, teaches pacing, and prepares you for the cumulative fatigue of an ultra.
  • Implementation:
    • Start Small: Begin with a moderate long run followed by a shorter one, gradually increasing both.
    • Recovery: The run on the second day should be at an even easier pace, focusing on time on feet rather than distance or speed.
    • Frequency: Use sparingly, perhaps once every 4-6 weeks during peak training, to avoid overdoing it.
• Tuning Your Long Runs:
  • Simulate Race Conditions: If possible, run on similar terrain or at similar times of day as your race.
  • Nutrition Practice: Use these runs to test your nutrition and hydration plans.
• Listening to Your Body: Long runs should leave you feeling accomplished but not broken. If recovery from these runs is consistently poor, reassess your schedule or intensity.

7. Advanced Training Techniques

Speed Work for Endurance Athletes

• Purpose: Speed work isn’t just for sprinters; it’s crucial for ultra marathoners to improve running economy, increase VO2 max, and prepare the body for the varied paces encountered in races.
• Types of Speed Work:
  • Intervals: Short bursts of fast running (e.g., 400m to 1600m) with recovery jogs or walks in between. Improves aerobic capacity and teaches the body to recover quickly.
    • Example: 6 x 800m at a pace slightly faster than your marathon pace, with 400m jog recovery.
  • Fartlek: “Speed play” where you alternate between fast and slow running without strict measurements. Good for mental adaptability and pace variation.
    • Example: Run for 5 minutes at a hard effort followed by 5 minutes easy, repeat.
  • Tempo Runs: Sustained effort at or just below lactate threshold pace, enhancing endurance at a higher intensity.
    • Example: 20-30 minutes at a pace you could maintain for an hour in a race.
• Frequency: Incorporate speed work once or twice a week, reducing as you get closer to your event to focus on recovery.

Hill Training for Strength and Efficiency

• Benefits: Hills strengthen leg muscles, improve running mechanics, increase cardiovascular capacity, and teach pacing for varied terrains.
• Hill Workouts:
  • Hill Repeats: Run uphill at a hard effort, then walk or jog down for recovery.
    • Example: 5-10 repeats of a hill that takes 1-2 minutes to climb.
  • Long Hill Climbs: Simulate the sustained effort of long climbs in races.
    • Example: Find a long hill (5-10 minutes) and run it at a steady pace, focusing on form.
  • Downhill Training: Often neglected but crucial for quad strength and balance to prevent injuries.
    • Example: After hill repeats, run down at a controlled pace, focusing on short, quick steps.
• Technique: Maintain good posture (lean into the hill slightly), use your arms for drive, and keep steps short and quick, especially on ascents.
• Incorporation: Include hill sessions every 1-2 weeks, adjusting based on race terrain.

Mental Training to Endure the Race’s Challenges

• Visualization: Regularly visualize running the race, including the start, difficult segments, and the finish line. This builds mental pathways for success and reduces anxiety.
• Meditation and Mindfulness: Practice mindfulness to stay present during runs, reducing the mental noise that can lead to the desire to quit.
• Mantras and Positive Self-Talk: Develop phrases or affirmations to repeat during tough moments. Examples include “one step at a time” or “I am strong, I am capable.”
• Breathing Techniques: Controlled breathing can alleviate stress and conserve energy. Practice rhythmic breathing where you inhale and exhale in sync with your steps.
• Race Simulation: During training, especially long runs, simulate the mental challenges by running alone, in the dark, or in adverse weather to build mental toughness.
• Break Down the Race: Train your mind to segment the race into smaller, manageable parts. Focus on reaching the next aid station, not the end of the race.
• Mental Skills Training:
  • Goal Setting: Set process goals (like maintaining a certain pace or nutrition plan) rather than just outcome goals.
  • Coping Strategies: Develop techniques for handling pain, fatigue, or negative thoughts. This might include distraction (thinking about something else) or acceptance (acknowledging discomfort but moving forward anyway).
• Support Networks: Engage with a community or running group for encouragement, advice, and shared experiences which can bolster your mental resilience.

8. Strength and Conditioning for Ultra Runners

Specific Exercises to Strengthen Running Muscles

• Squats: Fundamental for strengthening quads, hamstrings, glutes, and core, which are critical for running.
  • Variation: Bodyweight, barbell, or goblet squats.
• Lunges: Work on unilateral strength, balance, and coordination.
  • Variations: Walking lunges, reverse lunges, or Bulgarian split squats.
• Deadlifts: Excellent for posterior chain strength (lower back, glutes, hamstrings), crucial for uphill running and power.
  • Variation: Conventional, sumo, or Romanian deadlifts.
• Step-Ups: Mimic the motion of running uphill, focusing on one leg at a time for strength and stability.
  • Variation: With or without weights, varying step height.
• Calf Raises: Directly target the calves, important for propulsion and stability in running.
  • Variation: Single-leg, double-leg, or with added weight.

Core and Lower Body Focus for Stability and Power

• Planks: Strengthens the entire core, improving running form and endurance.
  • Variation: Forearm planks, side planks, or plank with leg lifts.
• Russian Twists: Enhances rotational strength, beneficial for torso stability in long runs.
  • Variation: With or without a weight.
• Bird Dogs: Works on core stability, balance, and lower back strength.
  • Focus: Slow, controlled movements.
• Hip Bridges/Glute Bridges: Targets glutes and hamstrings, pivotal for hip stability and reducing lower back strain.
  • Variation: Single-leg bridges for more intensity.
• Leg Press: Great for building lower body strength, especially if you have access to gym equipment.
• Box Jumps: For explosive power, which can help in managing varied terrain or quickening pace when needed.

Yoga and Mobility for Injury Prevention

• Yoga Poses:
  • Downward Dog: Stretches hamstrings, calves, and back; also strengthens arms and shoulders.
  • Warrior II: Opens hips, strengthens legs, and improves balance.
  • Pigeon Pose: Excellent for hip flexors and glutes, areas often tight in runners.
  • Tree Pose: Enhances balance and core strength, which translates to better running form.
• Mobility Drills:
  • Leg Swings: Front and side swings to warm up and mobilize hips.
  • Ankle Circles: For ankle mobility, crucial for trail running stability.
  • Hip Circles: To loosen the hips, which can become stiff from long hours of running.
  • Dynamic Stretching: Like walking lunges or high knees, to prepare muscles for the range of motion needed in running.
• Incorporate Yoga and Mobility:
  • Routine: Dedicate 1-2 sessions per week to yoga or mobility work, or include short sessions post-run for recovery.
  • Pre-Run: Use dynamic stretches to prepare the body for running.
  • Post-Run: Focus on static stretches or yoga poses that help in recovery and flexibility.
• Benefits:
  • Injury Prevention: By improving flexibility and joint health, you reduce the likelihood of strains, sprains, or overuse injuries.
  • Recovery: Enhanced mobility aids in quicker recovery by promoting better blood flow to muscles.
  • Efficiency: Better range of motion and muscle control can lead to more efficient running mechanics.

9. Tapering Before the Race

How to Taper Effectively for Peak Performance

• Duration: The length of your taper often correlates with the race distance. For ultras, a 2 to 3-week taper is common, with longer races potentially requiring more time.
• Gradual Reduction: Aim to reduce your weekly mileage by about 40-60% overall:
  • Week 1: Reduce mileage by approximately 20-30%.
  • Week 2: Drop another 20-30%, focusing more on quality over quantity.
  • Week 3 (if applicable): Further reduction, with very light activity or rest.
• Mental Preparation: Use this time to mentally rehearse the race, visualize your strategy, and ensure all logistics are sorted.

Reducing Mileage While Maintaining Intensity

• Keep Some Intensity: Don’t eliminate speed or hill work entirely but reduce the volume.
  • Speed Work: Shorten sessions but maintain intensity. For example, if you usually do 6 x 800m, reduce to 3 or 4 with longer recovery.
  • Hill Work: Focus on technique or do short, sharp hill sprints rather than long repeats.
• Quality Over Quantity: Include one or two runs each week that focus on form, pace, or race-specific scenarios (like running on similar terrain).
• Long Runs: Shorten the length significantly (e.g., from 30 miles to 10-15 miles), but keep the pace conversational to maintain endurance without fatigue.
• Rest and Recovery Runs: Increase these, focusing on easy, gentle running to keep the legs moving without stressing them.

Nutrition Adjustments During Taper

• Carbohydrate Loading: Start this 3-4 days before the race, focusing on complex carbohydrates to maximize glycogen stores.
  • Timing: Increase carb intake gradually rather than all at once to prevent digestive issues.
• Hydration: Increase water intake to ensure you’re fully hydrated. Consider electrolyte drinks if you’re used to them, especially if you’ll face hot conditions.
• Protein: Maintain adequate protein intake to support muscle repair but don’t increase it dramatically as your training volume drops.
• Fats: Keep fat intake consistent since fats are crucial for long-term energy, but ensure they’re not too high to avoid digestive issues.
• Meal Size and Frequency: Might adjust to smaller, more frequent meals to keep energy levels stable without overloading your stomach, especially close to race day.
• Avoid New Foods: Stick to familiar foods to prevent any gastrointestinal surprises.
• Supplements: If you use them, continue as normal unless advised otherwise by a professional. This is not the time to start new supplements.
• Alcohol and Caffeine: Reduce or eliminate alcohol, and be cautious with caffeine changes, as both can affect hydration and sleep quality.
• Race Day Nutrition: Plan your pre-race meal and snacks for the morning of the race, ensuring they’re light, familiar, and digestible.

General Tips for Taper Success:

• Listen to Your Body: If you feel unusually fatigued or sore, give yourself an extra rest day or make your runs lighter than planned.
• Mental Rest: Use the extra time for relaxation, visualization, and preparing mentally. Avoid the temptation to do extra work out of anxiety.
• Sleep: Prioritize sleep more than ever. It’s crucial for recovery and mental preparedness.
• Manage Expectations: Understand that feeling “off” or “too rested” is normal during a taper. It’s your body preparing for peak performance.

10. Race Day Preparation

Night Before the Race Strategies

• Hydration: Stay well-hydrated throughout the day but reduce fluid intake a few hours before bedtime to minimize bathroom trips at night.
• Nutrition: Have a balanced meal high in complex carbohydrates, moderate in protein, and low in fat or fiber to prevent digestive issues. Examples include pasta with a light sauce, rice, or a potato with chicken.
  • Avoid: New foods, excessive fiber, or anything that might upset your stomach.
• Gear Check: Lay out all your gear (race outfit, shoes, hydration system, nutrition) the night before. Check weather forecasts one last time to adjust clothing if necessary.
• Race Logistics: Confirm start time, travel route to the race, parking, and any pre-race meetings or briefings.
• Sleep: Aim for an early bedtime. Even if you’re too excited to sleep deeply, resting in bed is beneficial. Use relaxation techniques like reading or meditation if you’re having trouble sleeping.
• Mental Preparation: Visualize the race, focusing on your strategy, strengths, and the joy of completing the challenge.

Morning of Race Routine

• Wake Up Early: Allow plenty of time for your pre-race routine without rushing. This might mean waking up 2-3 hours before the race start.
• Hydration: Drink water or a sports drink, but be mindful not to overhydrate. Sip rather than gulp.
• Breakfast: Eat 2-3 hours before the start, focusing on easily digestible carbs:
  • Examples: Oatmeal with honey, a bagel with banana, or a smoothie with fruit and simple carbs.
• Warm-Up: Do a light warm-up 30 minutes to an hour before the race. This could be jogging, dynamic stretches, or walking briskly to get the blood flowing without exhausting yourself.
• Gear Final Check: Double-check that you have everything in your hydration pack or belt, including nutrition, electrolytes, and any personal items like sunscreen or lip balm.
• Mental Prep: Use this time for final visualization, positive affirmations, or focusing on your race plan.
• Bathroom: Visit the restroom one last time before heading to the start line.

Pacing Strategies for Ultra Distances

• Start Slow: Begin at a conservative pace. The goal is to finish, not to set records at the start. A common rule is to feel like you could talk comfortably throughout the early stages.
• Negative Splits: Aim to run the second half of the race faster than the first, if possible. This requires discipline at the start but can lead to a stronger finish.
• Walk Breaks: Plan strategic walk breaks, especially on uphills or at aid stations. This can be a set time or distance (e.g., walk for 1 minute every 10 minutes) or based on how you feel.
• Aid Station Strategy: Use aid stations for more than just refilling. They’re opportunities to reassess pace, nutrition, and hydration without rushing.
• Terrain Adjustments: Adjust your pace or walking strategy based on the course’s terrain (uphill, downhill, technical trails).
• Nutrition and Hydration: Stick to your plan but be flexible. If you feel good, you might take in more; if not, reduce intake slightly. Never wait until you’re hungry or thirsty to eat or drink.
• Mental Pacing: Break the race into segments (between aid stations, time blocks, or landmarks). Focus on one segment at a time rather than the entire distance.
• Listen to Your Body: If you feel unusually fatigued or something feels off, adjust your pace. Overpacing early can lead to a significant slowdown later.
• Adaptability: Be ready to change your plan if conditions (like weather or personal energy levels) change.
• Finish Strong: If you’ve managed your energy well, you might feel a burst of speed or motivation in the last miles or hours. Use this wisely to cross the finish line feeling accomplished.

11. Nutrition During the Race

What to Eat and Drink on the Course

• Carbohydrates: Your primary fuel source for endurance. Aim for 30-60 grams of carbs per hour, or up to 90 grams for longer races or if you’re well-adapted to higher intakes:
  • Gels: Convenient, easy to consume, and often contain electrolytes.
  • Chews or Blocks: Similar to gels but might be easier on the stomach for some.
  • Real Food: Bananas, dates, peanut butter sandwiches, or boiled potatoes can be excellent if your stomach agrees.
• Hydration:
  • Water: Drink to thirst, but aim for 400-800 ml per hour, adjusting based on weather, sweat rate, and personal needs.
  • Electrolyte Drinks: For sodium, potassium, and other minerals lost through sweat. Tailwind, GU Hydration, or similar can be beneficial.
• Electrolytes: Even if using sports drinks, consider additional salt tabs or electrolyte supplements to prevent hyponatremia and maintain muscle function.
• Protein: Less critical during the race but can help in multi-day events. Small amounts from sources like nut butter or protein bars might aid in muscle repair.
• Caffeine: Can provide a mental and physical boost if used strategically (e.g., at night or during low points).

Dealing with Stomach Issues Common in Long Races

• Prevention:
  • Practice: Use race day nutrition in training to know what works for your stomach.
  • Hydration: Adequate and balanced hydration helps prevent both dehydration and overhydration.
  • Pacing: Running too fast can lead to gastrointestinal distress; maintain a steady pace.
• During the Race:
  • Reduce Intake: If you feel nauseous or have stomach issues, scale back on food intake but keep sipping water or electrolyte drinks.
  • Simplify: Move to simpler sugars or liquids if solid foods become problematic.
  • Ginger: Ginger chews or ginger ale can help soothe an upset stomach.
  • Breathing Techniques: Deep, slow breaths can sometimes calm the stomach.
• Aid Station Strategy:
  • Eat Small: If stomach issues arise, nibble on small amounts rather than eating larger portions.
  • Rest: A brief stop to sit or walk might help settle your stomach.

Understanding Aid Stations and Self-Support

• Aid Stations:
  • Know What’s Offered: Research what each aid station provides in terms of food, drink, and medical support. Common offerings include water, sports drinks, gels, fruits, cookies, and sometimes more substantial foods like sandwiches or soup.
  • Plan Your Stops: Decide in advance which aid stations you’ll use for what (hydration, food, gear adjustments).
  • Efficiency: Practice moving through aid stations quickly but without rushing. Know what you’ll eat or drink before arriving.
  • Custom Requests: If you have specific dietary needs, some races allow you to pre-arrange certain foods or drinks.
• Self-Support:
  • Carry Your Own: In races where aid stations are sparse or if you have specific nutritional needs, carry what you need. This might include:
    • Hydration packs or belts with your preferred drinks.
    • Personal gels, snacks, or foods you know agree with you.
    • Electrolyte tabs or salt.
  • Drop Bags: Use drop bags if the race allows, placing them at strategic points along the course with items like changes of clothes, specific nutrition, or gear for night running.
  • Self-Assessment: Regularly check how you feel, adjusting your intake based on energy levels, hydration status, and any signs of stomach distress.
• Flexibility: Be prepared to adapt. If something isn’t working, don’t hesitate to change your strategy, whether it’s switching from solids to liquids or adjusting your electrolyte intake.

12. Mental Strategies for Ultra Marathon Success

Overcoming the “Dark Moments” in Ultra Running

• Acknowledge and Accept: Recognize that feeling low or wanting to quit is part of the ultra marathon experience. Accept these feelings without judgment.
• Break the Race Down: Instead of thinking about the entire remaining distance, focus on smaller, achievable segments. Aim for the next aid station, mile marker, or even just the next step.
• Mantras and Positive Self-Talk: Use phrases like “This too shall pass,” “I am strong,” or “One step at a time” to combat negative thoughts. Repeating these can shift your focus.
• Pain Management: Differentiate between discomfort you can push through and pain that signals injury. For the former, remind yourself it’s temporary and you’re prepared for it.
• Distraction: Engage in mental games, like counting steps, reciting songs, or even telling yourself a story. This can help pass time during low points.
• Physical Cues: Sometimes, physical adjustments like changing your pace, posture, or even your breathing can alter your mental state.
• Support System: If you have crew or are running with others, lean on them for a boost. If alone, think about loved ones or why you’re running.

Techniques for Maintaining Motivation

• Set Mini-Goals: Achieving small goals throughout the race can provide repeated doses of motivation. These can be time-based, distance-based, or even nutritional goals.
• Reward System: Promise yourself small rewards at checkpoints, like a favorite snack, a brief rest, or even a mental treat like listening to a song.
• Community and Sharing: If permitted, share your journey via social media or think about how your race can inspire others, adding a layer of purpose to your effort.
• Visualization of Success: Regularly visualize crossing the finish line, the crowd cheering, or the personal satisfaction you’ll feel, to keep the end goal in sight.
• Race for a Cause: If you’re running for charity or in memory of someone, let this purpose drive you forward during tough times.
• Music or Audiobooks: Pre-load your device with motivational content that can lift your spirits when needed.

The Role of Visualization and Goal Setting

• Visualization:
  • Before the Race: Visualize the race from start to finish, including tough parts, to mentally prepare for them. Imagine overcoming obstacles, feeling strong, and finishing successfully.
  • During the Race: Use visualization to anticipate upcoming challenges or to revisit moments of success from training or previous races to draw strength.
• Goal Setting:
  • SMART Goals: Ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound.
    • Example: “I will reach the 50-mile mark in less than 10 hours” rather than “I want to do well.”
  • Process Goals: Focus on how you’ll achieve your outcome, like “I will maintain a steady pace,” “I will eat every 45 minutes,” or “I will walk up each hill to conserve energy.”
  • Adjust Goals Dynamically: Be flexible. If you’re ahead or behind your planned pace, adjust your goals to match your current state, keeping them motivating yet realistic.
  • End Goals: Keep your ultimate aim in mind, whether it’s to finish, to beat a time, or to enjoy the experience fully, but break it down into smaller, manageable pieces.
  • Celebrate Achievements: Each time you meet a goal, take a moment to acknowledge it internally or with your support crew, reinforcing your motivation.

13. Post-Race Recovery

Immediate Post-Race Recovery Actions

• Hydration: Start rehydrating immediately with water or electrolyte drinks. Avoid alcohol, which can dehydrate you further.
• Nutrition:
  • Refuel: Within 30 minutes of finishing, consume a mix of carbohydrates and protein to replenish glycogen stores and aid in muscle repair. Options include chocolate milk, a protein shake with fruit, or a recovery meal like chicken with rice and vegetables.
  • Eat Regularly: Continue eating at regular intervals to support recovery. Focus on balanced meals with an emphasis on nutrition quality.
• Cool Down: If possible, do a light walk or gentle stretching to help your body transition from exertion to rest.
• Clothing: Change out of wet or sweaty gear to prevent chilling or chafing.
• Compression: Use compression garments if you’re accustomed to them; they can aid in reducing muscle soreness.
• Elevation: Elevate your legs to help with blood flow and reduce swelling.
• Massage: If available, a light massage can help with muscle recovery. Alternatively, use foam rollers or self-massage techniques.
• Rest: Find a place to sit or lie down to rest your body. Lying down with legs up against a wall can be particularly beneficial.

Long-term Recovery and How to Return to Training

• Rest Days: Allow at least one or two complete rest days post-race, where you do no structured exercise. Listen to your body for how much rest you truly need.
• Active Recovery: After initial rest, engage in light activities like walking, swimming, or gentle yoga to promote circulation without straining muscles.
• Sleep: Prioritize sleep in the weeks following the race. Quality sleep is crucial for recovery.
• Nutrition: Continue with a diet rich in anti-inflammatory foods like fruits, vegetables, lean proteins, and healthy fats to aid in recovery.
• Returning to Training:
  • Gradual: Start with very easy runs, focusing on recovery rather than performance. Aim for runs that feel refreshing rather than taxing.
  • Intensity: Wait at least 2-3 weeks before introducing any intensity or speed work back into your routine.
  • Mileage: Increase mileage incrementally, no more than 10% per week, and consider integrating shorter training cycles to build back up slowly.
• Mental Recovery: Give yourself time to mentally recover from the race. Reflect on the experience, celebrate your achievement, and avoid setting immediate new goals that might pressure you back into training too soon.

Dealing with Common Injuries from Ultra Running

• Muscle Soreness:
  • Recovery: Rest, gentle stretching, massage, and using ice or heat therapy can help alleviate DOMS (Delayed Onset Muscle Soreness).
  • Prevention: Regular strength training, proper warm-up, and cool-down routines, plus ensuring you don’t overtrain.
• Blisters:
  • Immediate Care: Clean the area, drain carefully if necessary, and protect with a sterile dressing.
  • Prevention: Well-fitting shoes, moisture-wicking socks, and using blister prevention products like tape or lubricants.
• Tendonitis or Overuse Injuries (e.g., Achilles, IT Band, Patellar Tendon):
  • Treatment: Rest, ice, compression, and elevation (RICE). Consider physical therapy for strengthening and correcting biomechanics.
  • Prevention: Strengthening exercises, proper warm-up, adequate recovery, and paying attention to early signs of strain.
• Stress Fractures:
  • Diagnosis: Requires medical evaluation.
  • Recovery: Can take weeks to months of rest with gradual return to activity, often under medical supervision.
  • Prevention: Balanced training, not increasing mileage or intensity too quickly, and ensuring adequate nutrition, particularly calcium and vitamin D.
• General Tips:
  • Listen to Your Body: If pain persists, see a professional. Don’t rush recovery to avoid turning minor issues into chronic ones.
  • Cross-Training: Use swimming or cycling for cardiovascular fitness without the impact on injured areas during recovery.
  • Education: Learn about your body’s mechanics and how your running form might contribute to injuries to prevent future occurrences.

FAQs

What is the best way to train for an ultra marathon?

• Base Building: Start with a solid base of endurance. Increase your weekly mileage gradually, focusing on long runs to build stamina.
• Diverse Training: Include speed work, hill training, and long runs at race pace. Cross-training helps prevent injuries and builds overall fitness.
• Nutrition and Hydration: Practice your nutrition and hydration strategy during training to know what works for your body over long distances.
• Recovery: Incorporate rest days, recovery runs, and active recovery activities like yoga or swimming.
• Mental Preparation: Train your mind with visualization, goal setting, and mental resilience techniques for the challenges of an ultra.

How much time should you allocate for ultra marathon training?

• New to Ultra: If you’re new to ultras, plan for at least 4-6 months of specific training after having a solid running base. This allows time for significant mileage increases and endurance building.
• Experienced Runners: Even if you’ve run marathons, give yourself at least 3-4 months to adapt to the longer distances, include back-to-back long runs, and focus on ultra-specific training elements like nutrition and night running.
• Race Distance: Longer races or multi-day events might necessitate a longer training period, up to 6-9 months, to prepare for the unique demands.

Can you train for an ultra marathon if you’ve only run marathons before?

• Yes, but consider:
  • Adaptation: The jump from marathon to ultra requires adaptation in training volume, recovery, nutrition, and mental approach.
  • Start Small: Perhaps begin with shorter ultras (50K) to understand the nuances of ultra running before tackling longer distances.
  • Modify Training: Focus on increasing endurance through longer runs, introduce back-to-back long runs, and pay attention to nutrition and hydration over extended periods.

What are the common mistakes in ultra marathon training?

• Increasing Mileage Too Quickly: This often leads to overuse injuries. Stick to the 10% rule for mileage increase.
• Neglecting Recovery: Not allowing enough time for rest or ignoring signs of overtraining.
• Poor Nutrition Strategy: Not testing what food and hydration work during long runs or neglecting nutrition planning.
• Overlooking Mental Preparation: Not training for the psychological aspects of ultra running can lead to mental “walls” during races.
• Skipping Strength or Cross-Training: Increases injury risk by not balancing running with strength work or alternative fitness activities.

How do you fuel during an ultra marathon?

• Carbohydrates: Aim for 30-60 grams per hour (up to 90 for well-trained athletes), using gels, chews, or real food.
• Hydration: Drink 400-800 ml per hour, adjusting for conditions and personal sweat rates. Include electrolyte drinks or supplements.
• Strategy: Start fueling early and maintain a consistent intake. Don’t wait until you’re hungry or thirsty.
• Variety: Have a mix of options in case one type of fuel doesn’t agree with your stomach during the race.

What should you do if you hit a wall during an ultra?

• Acknowledge the Feeling: Accept that hitting a wall is part of ultra running; it’s temporary.
• Nutrition and Hydration: Reassess your intake. You might need more calories, hydration, or electrolytes.
• Pacing: Slow down or incorporate walk breaks if you haven’t already. Sometimes, just changing pace can help.
• Mental Techniques: Use positive self-talk, focus on small, achievable goals, or employ distraction techniques like storytelling or counting steps.
• Rest and Recovery: If possible, take a short break at an aid station. Sometimes, even a brief sit can rejuvenate you.
• Reevaluate Goals: If the wall is significant, adjust your race goals to focus on finishing rather than time or placing.
• Support: If you have crew or fellow runners, lean on them for encouragement or advice.