Ultra Marathon Training Plan
The ultra marathon distance is one of the most demanding endurance events. It requires great physical fitness and mental strength.
There are different types of ultrarunners: those who run ultramarathons, those who want to run them but don’t have the stamina or those who just want to train for it. A runner needs a good support team if they wish to complete an ultra marathon race. They need food, water, clothing and medical supplies. Some ultrarunners choose to use a special shoe designed specifically for ultra marathons. Other runners prefer to run with other ultra marathoners because they feel like part of a family when they’re out there together.
When you’re planning your own ultra marathon training plan, you’ll need to decide which type of ultrarunning you’d like to pursue and whether or not you have the stamina for it. You may even want to combine some of these activities into one mega-training plan.
If so, then you’ll need to make sure you’ve got all the right equipment. That’s where gear comes in handy. Gear includes everything from running shoes to backpacks and everything else that goes along with your training program. There are several different types of running shoes and several different factors to consider when choosing the right pair for you. Runners typically choose a pair of shoes that is right for their foot size, their arch type, their running surface and their training style. Over-pronators require more stability while supinators require extra cushioning. Choose your gear wisely, because one of the most common causes of injury among runners is improper or poorly fitting running shoes.
The ultra marathon requires dedicated training and planning. You’ll have to make sure you are eating the right foods and getting enough sleep every night.
A typical training plan will begin with a gradual increase in running distance and time during the first few weeks. This is called “easing into it.” The next phase involves maintaining that comfortable pace for several weeks, giving your body time to adapt to this new routine. After that, you’ll increase the intensity and decrease the recovery time. You’ll begin to run faster and longer than you ever have before, which will be followed by a taper period of reduced activity before the race. At this point, you’ll want to make sure you are getting plenty of sleep and eating the right foods containing the proper nutrients. This is important to prevent fatigue and injury.
Make sure you are training safely and intelligently. Stay hydrated by drinking plenty of water or electrolyte drinks and eat a healthy diet high in complex carbohydrates.
Also, make sure you get enough rest and don’t overdo it. You can actually become injured by doing too much, too soon. A proper training program will help you to avoid muscle pulls and other common running injuries.
Learn how to prevent chaffing by wearing the right clothes. You don’t want the seams of your socks or shorts to rub against your skin.
Also, be sure to wear lightweight, loose-fitting clothing that wicks moisture away from your body. This will help to keep you dry and cool. The right clothes can also help prevent blisters during long runs.
Running an ultra marathon is not an easy feat and it takes a lot of hard work and dedication. Most importantly, it takes a lot of endurance.
By training your body and mind, you’ll be able to accomplish this goal with the proper mindset. Remember to have fun. Don’t make it more complicated than it needs to be.
If you’ve already got an established running routine, then you’re well on your way to running an ultra marathon. If not, then it’s time to start training.
You’ll be amazed at what the human body is capable of accomplishing. Good luck!
By: Nick Moodie
Sources & references used in this article:
Do women reduce the gap to men in ultra-marathon running? by B Knechtle, F Valeri, PT Nikolaidis, MA Zingg… – Springerplus, 2016 – Springer
Can neuromuscular fatigue explain running strategies and performance in ultra-marathons? by GY Millet – Sports medicine, 2011 – Springer
Cardiac remodelling and exercise: What happens with ultra-endurance exercise? by C Dockerill, W Lapidaire, AJ Lewandowski, P Leeson – 2020 – journals.sagepub.com
What do athletes drink during competitive sporting activities? by AK Garth, LM Burke – Sports Medicine, 2013 – Springer
Influence of a 100-km ultra-marathon on hepatitis B carrier runners by YH Chiu, SK Hou, CK How, LH Li… – … journal of sports …, 2013 – thieme-connect.com