Running

Top Training Tips For Ultra Running

1. Strength & Fitness Training

Ultra Marathon training will require less interval training than other races. Aerobic running is what an ultra is made of. Some speed training will be necessary of course. But mostly you should be doing low-impact cross- and strength training like hiking and cycling that will double as a help against running injuries. And it’ll make ultra marathon preparation more enjoyable.

2. Back-to-back training

Being able to run on tired legs is the key to Ultra Marathon training. You’ll be physically and mentally capable if you’ve practiced it beforehand. Running two long runs back-to-back once a week is the key. Which means that either you run morning and afternoon or on two-days running (probably the weekend). Split up in whatever way a distance to achieve over the two runs and try and manage the whole thing. Aim to do the full distance over 2 days 6–8 weeks before the event and forget about timing it.

3. Know the course

Knowing the course, the kind of terrain you’ll encounter, where the aid stations are placed and even the weather forecasts can help you train for your ultra marathon. You can practice it in the likely conditions and even cut up your training runs into achievable segments in the same way as you would on race day. You’ll never be sorry for over-preparing.

4. Terrain training

Most ultra marathons will have softer trail terrain that is better for our bodies than road-running. But the uneven trails have their own dangers and you’ll need to train on them as well. Aside from injury prevention though there is also the fact of just a different running experience. Accommodating for trail hills in training will be a key part of any ultra plan.

UPHILL TRAINING

Hiking is a good place to start with uphill training. You can build up stamina that way. Knowing that you can go as slowly as you like makes the training a little more bearable. Take small and sharp strides uphill — don’t make your life harder by taking long and lunging ones.

DOWNHILL TRAINING

Going downhill the wrong way can wreck your knees and legs. Working on shifting your body forward, and making short and fast strides with a flexed knee and loose arms is key. It also definitely requires strength and conditioning training and core body fitness training so don’t neglect those either.

5. Gear Testing

It’s not the first time you’ve heard it, but trying out your gear, in the right environments & on the right terrains is a must-do in ultra marathon training. Avoid chafing, avoid rubbing, avoid discomfort generally by trying it all out. Break in everything you plan to wear on race day. Shoes, socks, clothes, race pack, energy gels, electrolytes, race day meals and snacks. All of it should be well practiced and you should be comfortable with it beforehand. Buy spares of your gear so that you aren’t caught out by production stops.

6. Hydration and Running Nutrition

Aside from testing all your race day foods during training, your body should be in the best possible shape before you start your ultra marathon. Ultra running is too long to rely on one good meal the night before and drink day of. You should be eating and hydrating well for as long as you can beforehand — definitely a week of good water consumption will make all the difference.

For more info on Running Nutrition guide see What To Eat Before A Run

7. Event preparation

Get there early. Scope out where it is the day before. It’s not worth turning up late or stressed. Make everything as easy as possible for you, so don’t leave things up to chance. Have a running plan based on the course. Know how you’re going to segment up the course mentally and possibly physically (walking is fine sometimes) will hopefully help you realise that the whole ultra is achievable.

8. Keep training.

Just remember. You signed up for an ultra marathon for a reason. Remember that with any mantra you may need to keep up your running motivation. It will take a long time — but by the time you’re in the swing of things running training will be part of your life. You’ll love and hate it. But it’s all worth it for the achievement.

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How to properly fuel yourself for your next marathon.

You’ve done all the training, you’ve got all your kit, you’ve planned your travel, now all you need to do is make sure you’re effectively and fully fueled up for your marathon.

Marathon Golden Rule — Don’t try anything new on race day

You shouldn’t experiment with any new foods or any variation from your standard diet. It’s very easy in the last few days to get nervous and be persuaded by a friend to try something new or see something new at the race expo or stores. It’s important to stick to what you’re used to so you and your body are relaxed and comfortable.

5 days to go

With 5 days till the big race, you’ll want to start increasing your carbohydrate intake by adding in more starchy foods like pasta. Don’t get bought into the outdated notion of depleting your body of carbs for the week before and then overloading it just before the race to trick your body into storing more energy. This is an old and outdated idea that doesn’t work and can hinder performance.

One way to keep your carb levels up is to ensure that a higher percentage of your calorie intake are carbs.

Do bear in mind that in the last week, you won’t be running as much as you have been so eating too much will make you feel bloated and lethargic.

48 hours to go

Your last big meal should be two nights before the big race. This will give your body lots of time to deal with the food and make sure that you won’t feel bloated on the day of the run.

A common mistake is to load up on pasta and bread on the night before the race and end up feeling bloated.

24 hours to go

The day before the race, you’ll want to just have the kind of meal you would have on a normal training day. Make sure you keep your fluid intake up. Drinking lots of water is a necessity — you could always carry a bottle of water around with you during the day to remind yourself to keep hydrated.

Your meals should consist of simple carbs such as sweet potatoes, pastas or white rice. You shouldn’t be overly active the day before the race so you may feel full quite quickly. This is normal and you shouldn’t try to completely stuff yourself.

18 hours to go

In the last 18 hours, you’ll be wanting to keep yourself topped up with energy filled food like energy bars, bread and small sandwiches. Try and avoid red-meat, fried foods, dairy and fats as these will only fill you up with the wrong stuff.

Make sure you keep drinking lots of water and electrolyte drinks to keep your water and salt levels in the right place.

4 hours or less

Before the race, you’ll want to have a small breakfast nice and early, to give yourself more time to digest it before the starting gun goes off.

Keep yourself topped up with water, but be sure not to try and down as much as possible. The trick is drink little amounts often, instead of big gulps every now and then.

You may want to knock back an energy gel just before the race to give yourself that last bit of energy before embarking on this mammoth run.

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Whether it’s your first half marathon or your 10th ultramarathon, race day can be pretty daunting if you’re not too sure how to handle it. Follow these tips so you know how to deal with race day and reduce the last minute nerves.

1. Bring warm clothes

You’ll want some warm clothes for before the start. You will likely be hanging around for a long time before the gun goes off so make sure you don’t get too cold by having some warm clothes that you can ditch before you enter the starting pen. You can either give these clothes to a family member or friend who has come to support you. For some of the bigger events, you will be given a kit bag that you can store at a safe baggage drop location so do make use of this if you can.

2. Go to the loo before the start

One of the worst things that can happen to a runner is to need to the loo after you’ve crossed the start line. Not only is it uncomfortable, but it will also add time on to your finish time if you have to stop half way around the course. Avoid this by making sure you get yourself to a porta-loo before you head towards the start line. Although the queue will be pretty long, it’s definitely worth the wait to avoid a sticky situation at some point on the course.

3. Bring your phone

Make sure you’ve got a charged phone on you before, during and after the race. This will mean that you can communicate with your friends and family during and after the race. I’m not saying stop during the race and have a 10min chat with them, but a text to say when you think you might finish won’t hurt.

4. Pick up your race pack early

Some event will send your race pack directly to you prior to the event. For those that don’t, you’ll want to get to the race site nice and early so you don’t have to queue to collect your race pack and have the stress of missing the start because you were still in the queue.

5. Don’t forget your warm up

Heading out on a big run without a proper warm up can be dangerous and lead to some pretty serious injuries. Make sure that before you head into the starting pen you some light jogging done to get the blood pumping and get your muscles warmed up. Some light stretching is also a very good idea to loosen up the muscles before you put them to work.

6. Find runners of a similar speed

Some events will have pace-runners — people whose job it is to run at a certain speed so that runners know how to pace their race — so a good idea is to find the pace-runner who will be going at your desired speed to help keep you on track. If not, just ask around and see what sort of pace or finishing time people aiming for so you can find your place in the starting pack.

7. Start slowly

It’s very easy to let the excitement of race day get the better of you and to go off to fast and blow. Just before you cross the start line, take a big deep breath to relax yourself and then head off at a good sustainable pace. Try and think about the first 10 mins of the race as the warm-up and then after this, you can get into a comfortable and consistent rhythm for taking on the rest of the course.

8. Run past the first water station table

The majority of runners will all flock towards the first table at each water station meaning there’s often a queue or just general pileup of people. If you run past this table to the middle or last table at the station, then there won’t be a queue and you can just carry on with your run.

9. Complete, don’t compete

Lots of athletes will get way too hung up on their time and see a big run as a kind of ‘fly or die’ challenge. The point of these kind of days is that you enjoy yourself and try and finish the course so don’t go out too fast and ruin yourself trying to chase a time. Just take your time and enjoy the day.

10. Don’t forget your medal

Most races will make it pretty hard to forget your medal as they will hand them out as you cross the finish line. But make sure you leave the race with it so that you have a symbol of your great achievement.

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Tips and tricks to completing an ultramarathon.

1. Start very, very slowly

You will have to go slower than you do in any other running event you are used to. It’s just how it has to be if you want the best chance at finishing, particularly if it’s your first one. That’s even if it is the shortest Ultra (the 50k). Better to start slowly and speed up than collapse later on. Take in the view while you’re at it.

2. Let yourself be overtaken

An Ultra Marathon is, for most people, not really a race. You probably don’t have the energy to be really competitive with others — and definitely not at the start unless you’re really used to ultra running. Chances are you’ll catch up with them later anyway.

3. Walk if you need

Walking is fine. 50k is definitely, long enough that you’re forgiven if you do. If there’s a steep hill — especially in the first half — think about whether it’s worth giving it your all or conserving your energy.

3. Make Friends

You have a long time running. Even with changing scenery it can get boring. Chat to other runners — you’re running at the right pace for it. You’ll have an amazing feeling of community and achievement. Plus if you’re going for an ultra, you’ll likely have quite a lot in common.

4. Eat (and drink) throughout, even at the end

Try and eat as often as every half an hour. Your body might tell you it doesn’t need any more food. So long as you aren’t stuffing yourself (pretty tricky whilst running) then follow a religious eating plan throughout. When you are nearing the end it is easy to think you don’t need more food, energy, or water. But the worst thing would be to crash before the finish line. Even if you make it, you don’t want your achievement ruined by a massive energy low.

5. Think about your race pack

You’ll have a race pack. You can never be too over-prepared with how you prepare it. Practicing in training is of course key. Thinking about whether you want a water bladder in your backpack or a bottle to hold is important. Knowing what environment you’ll be running in is as well. You don’t want to carry too much, but you also don’t want to carry too little. There is not necessarily a right or a wrong, but definitely don’t leave something without thinking about it first.

6. Work on getting to the next aid station

In your training, you should have looked up where all the aid stations are at. You’ll also have a good idea of the layout of the course. You can then break the run up, and, by giving yourself segments of the course as goals to work towards, find the running motivation you need.

7. Just keep going.

Mental toughness is it. If you don’t have mental stamina in an ultra marathon you’re in trouble. To do anything for probably at least 6 hours straight you need huge amounts of discipline — something that is physically gruelling and emotionally wearing requires even more. Make a mantra. Repeat it to yourself. Raise for a charity or tell your friends you’re running it. Do what you can that will give you the running motivation you need.

8. Enjoy it.

It’ll be pretty awesome. You’ll go to a cool place .You’ll do something amazing. Make sure not just that you do it then. Make sure you enjoy it too.

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Finding running motivation is often either impossible, or only goes as far as thinking about how much you’re going to run in the very, very far distant future. So have a read up on exactly why running is great and try to take the plunge.

1. Once you’ve booked it, there’s no going back

Signing up to running events usually gives people the motivation that the rest of the time they lack. Committing money and running training time to an event is an investment you won’t regret, with pretty minimal risk. So go ahead and book one. There will probably even be one near you.

2. You’ll feel healthy and fit

Running training, particularly outside, gives you the kind of healthy feeling you probably had at school. As soon as you’ve booked your first running event and started on a training plan, it won’t even be a massive wait until you first start feeling the health kick. Fitness training will tone you up and clean you out. Plus, following a running training plan can give you the life structure you need. There’s a reason it’s everyone’s new year resolution.

3. You can explore your area

Seeing your surrounding countryside or city area on foot is something most people don’t seem to have time to do. Running training is a pretty good excuse. You get to see little parts and views you probably haven’t seen before — and likely not so early or late.

4. It’s sociable

If you find a running group to join you might actually even meet people during your training. There’s the added benefit that if others are relying on you to meet your training plan you’ll be more motivated to do it. Since most training for long-distance running also advises a slower pace for 80% of runs, you also could just be chatting to friends whilst getting fitter.

5. Training can fit in with your life

It’s true that if you’re booking a long-distance running events your training will be relatively time consuming. But even then it won’t be overwhelming — there are a lot of hours in the day. With enough running motivation you will realise that training isn’t necessarily a sacrifice. You’ll also realise how much time you wasted before and should find that you can balance it fine with the rest of your life.

6. Running is cheap

Even if you have to pay for running events, running itself has got to be one of the cheaper sports. Apart from good running shoes and some running gear, you will spend virtually nothing. All to feel better, run faster and run further. And if you run outside you can give up the gym membership that you never use.

7. You can raise money for charity

Even if you don’t have a charity in mind that’s close to you, it’s always nice to raise for a good cause. Given that your friends have probably asked you to sponsor them a couple of times, definitely you should feel fine doing the same back! Also, just like signing up in the first place, it’s a good thing to have something depending on you to give you the right running motivation.

8. There’s a great atmosphere

Taking part in running events you will realise that there really is nothing like it. The achievement on its own feels great. Everyone’s around you and endorphins are running high. There’s a feeling of community and it’s 100% worth having. And even if you’ve asked them not to come, it’s great to see the people you know watch you cross the finish line.

9. You won’t regret it

Even if you hate it, you will always be glad you booked whichever you decide is the one for you. So you might as well do something different. Plus you’ll get a medal.

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Some Running Tips for tackling your next 10k run.

1. Remember a 10k is a different kind of race to the others

Where a 5k is largely about speed, and the half marathon is much more about just endurance, when training for a 10k you should think of it (somewhat unsurprisingly) as a mixture of both. So following a running training plan that reflects that is key.

2. Do a mixture of longer-distance runs and interval training fitness sessions

Running uphill and at a pace are both good for core body strength and general fitness training. Even if you don’t plan on sprinting in your 10k (except for perhaps at the very, very end) often sprint training leads to the quickest and most noticeable results. And then you can justify the 70% rest of the time of low intensity running.

3. Run with others to push yourself

Not only does it give you someone to chat to when running at lower intensities, but it will also hopefully give training a bit of a competitive edge. It is the hardest race to pace yourself for — not too fast and not too slow. As a result, it is easy to relax a little and not push yourself quite as hard as you might so it might be good to have a bit of running motivation alongside you.

4. Finish at pace

If you aim to finish faster than the rest of your run you will hopefully avoid burning out half-way through by accident. An hour is always a long time to be running for, but short enough that you might tempt yourself into a speedy start. Try and avoid the classic slip-up.

5. Be careful what running music you listen to

Listening to music while running doesn’t just bring up conversations about road safety. It can also muck up your run. If you aren’t careful with what beats you are choosing, you might find yourself running at a different pace to the one you are used to. Your body will automatically try and mirror its tempo, which might not be the right one for you.

6. Kit matters

You may not get the famous marathon nipple rash, but you certainly could get some thigh chafing if you aren’t careful. You could also run right into the trap of Runner’s Knee or Shin Splints if you don’t buy the right trainers (and of course stretch properly). Don’t ever think that your race is too short to warrant the right care. Running is pretty cheap as sports go, so hopefully you can make one investment into running gear.

7. Train as you will race

If you’re planning on running with a water bottle, then train with one too. If you think you’ll need snacks on the course (which hopefully you won’t) then try out your pockets beforehand. Don’t save your synthetic socks for race day, because otherwise by the time you get there your feet will be covered in blisters. Train as you plan to run the race and it’ll stand you in good stead.

8. Don’t just think about hydration on the day

Downing two litres of water twenty minutes before the race is not going to hydrate you. It’ll probably make you feel unwell and call for a portaloo stop on the way. Drink lots of water the day before so that you be sure that your body has absorbed it.

9. Consider running nutrition

Running nutrition is not as scary as it sounds. When training for a 10k, it pretty much means that you should take care of what you’re putting into your body and how much of it. You may have managed running 5ks without thinking about food, but you’ll dip in energy in the middle if you haven’t eaten before a 10k. It doesn’t need to be really expensive. You can’t go too wrong with a couple of bananas and bit of pasta.

10. Be careful about running injuries

The main rule of running events and training plans is that you should listen to your body. If you are in pain, you should probably stop running until the pain has gone and look up some running recovery tips. That doesn’t mean you have to give up on your race — you can always think about low impact fitness training (like cycling, swimming and cross training). But taking pain killers and carrying on the run will risk putting you out of the game for good.

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Whether you’re a couch to 5k runner or training for your 7th marathon, how you recover after your runs is just as important as how you warm up and is vital for staving off muscle soreness and improving your overall performance. Following these 7 tips will help improve your recovery and minimise the risk of injury.

1. Cool down

Make sure you don’t come to a dead stop at the end of your run. Instead, do a gentle cool down, such as a light 10–15 minute jog or even just a gentle walk and some stretches. A proper cool down is an important first step to kick-starting your recovery process. It helps your body recover, reduces muscle soreness and keeps you moving without seizing up.

2. Rehydration

Rehydrating after a run is a key. Start taking on fluids as soon as you can to try and replace all the water, minerals and electrolytes you’ll have sweated out on your run. Hydrating is a crucial component of any physical activity, especially if you want to maintain the body’s balance, keep it functioning properly, and avoid muscle cramps and dizziness.

3. Refuel

A solid post-run meal or snack, within 20 to 30 minutes of your run, will ensure you take advantage of the key window for refuelling. This can help provide nutrients to repair any damage that occurred during your run and can speed up recovery. Try to get a good mixture of carbohydrates, protein and a little healthy fat. Good snack ideas include a banana, dried fruit, nuts and a yoghurt, an egg white omelet with spinach and some fresh fruit.

4. Stretching

Stretching can help with post-run recovery but can also help improve your mood and reduce stress by releasing endorphins. After your run try spending 30 minutes stretching your legs and back out. This will increase your flexibility and range of motion and also it just feels good!

5. More refuelling…

Following on from your post-run snack, within 2–3 hours you should try a have a larger balanced meal. Try to focus on protein or a big veggie push, such as a veggie-packed omelette or a salmon or steak. This will all help with recovery and the veggies will help to reduce inflammation.

6. Sleep

After your run try and get an early nights sleep as this will also help to speed up your recovery. Winding down in the evening with a bath, massage or stretching session and then hitting the hay at a decent time can really improve your recovery and allow time for your muscles to repair and rebuild.

7. Rest and recover

If you’ve completed an especially long run don’t dive straight back into your normal training routine as your body will likely need a bit more time for recovery. However, it’s important that you keep active and do some light exercise — such as a gentle cross training on the bike or a swim, and changing up the activity can also be a good break to your routine. Once your body feels better you can build up the training again and avoid injuries.

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There’s not that much you need to do in preparation, but it’s worth making sure you do do the bits that are necessary.

1. Running nutrition

Think about when and what you’re going to eat on race day. You should stick to things that you have tried and tested before to avoid a surprise trip to the portaloo during the race. See What To Eat Before A Run for more info.

2. Not over-doing it

Be careful as well how much you eat and drink. Drinking twenty minutes before the start won’t hydrate you and will probably make you feel a little unwell. Similarly eating too much will have the food sitting uncomfortably in your stomach.

3. Packing for race day

Prepare the day before. Definitely, definitely don’t wake up and find that you don’t know where your bib is. Just lay it out ready and then you can sleep at least a little easier.

4. Knowing the course (& where it is)

You can know where water stations are, what terrain you’ll be running on, and where your supporters are waiting for you (make sure you know what they’re wearing so you can spot them better). Also just knowing how to get there in the morning will help destress you. Don’t start badly and turn up just before the race-gun goes off.

5. Working-out your own pace

Don’t get swept up in the moment and run faster than you can right at the beginning. It’s great if other runners end up motivating you, but not if you’re going to lag later on.

6. Pre-empting running injuries

Bring blister plasters and wear them if you’re worried. Apply vaseline/ Body Glide (everywhere) to stop chafing. Make sure you stretch — before and after. And have a recovery plan for right after. Knowing a couple more things about running injury prevention also can’t go amiss, so have a read up on How To Avoid Common Running Injuries.

7. The weather

Head to the local charity shop and buy some throw-away clothes if it’ll be cold the day of the race. You can chuck them off whenever you like that way, and you won’t need to start off freezing. Or if it’s going to be sunny be careful about suncream and staying hydrated.

8. Trimming your toenails

Don’t make holes in your expensive (worn in) running shoes. It’ll hurt and it’s so easy to avoid.

9. Running alone

A running group is great. But don’t let it throw you if you find yourself running alone on race day.

10. A running playlist

Be careful of your music choices. You don’t want the tempo to be too slow, or for that matter too fast. Choose one that matches your running speed so that it doesn’t disrupt your running speed.

11. Your running gear

It’s worth investing in a bit of good running gear. While it is meant to be a cheap sport you definitely want to spend a bit to save on dealing with running injuries. And it’s just generally more comfortable with the right gear. If you’re not sure what running gear to go for, have a look at Running Gear For Beginners.

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San Diego is renowned for its picture perfect white beaches and amazing weather. It’s also completely equipped to be a runner’s paradise. You don’t even need to be running on a beach to get the experience of coastal running. Because it’s really all about the view.

Mission Bay Park

It’s not far from downtown San Diego. But suddenly you’re surrounded by just under 30 miles of shoreline to adventure into. It’s 12 miles to get around the whole Bay, with stunning views, sections along Mission Beach and more than just a few other running alternatives.

La Jolla

Running by La Jolla will be a tough running experience — it won’t all be up against the sand, but at points your legs will have to wage war against it and there will only be one winner. If you can manage it through you’ll have yourself an amazing leg workout as you run north towards the Torrey Pines State Reserve.

Sunset Cliffs

This time you’re not on the beach. But it’s pretty magnificent — especially (as the name suggests) at sunset. Heading along the cliff line, you’ll really see views to remember. Even if you think you’ve seen it a million times before, there can be nothing like the release of running endorphins to truly make you appreciate it. You can make your run longer by directing yourself to Mission Bay or doing an extra mile along Ocean Beach.

Torrey Pines

Trail rather than beach runs, these trails also offer beautiful views over the Torrey Pines unspoiled beaches, the seabirds’ lagoon and vast views of the ocean. It’s pretty exposed to the elements (and it can definitely be hot), so a sunset run could get you the best of both worlds — you’ll avoid the heat and get the picture perfect shot of the sea.