Most 50K runs are held on trails.
It's only eight kilometers more than a traditional marathon. Doesn't sound like much, but in the running world, a 50K run is considered an ultra-distance. According to Coach Jenny at Runner's World.com, the training is quite similar to marathon training, but with a few minor tweaks. Careful planning and experimenting in training to tune into your body's needs and reactions to physical and mental stress will provide a good 50K experience. It is recommended to have completed a full marathon before attempting a 50K.
Instructions
1. Start out slow. It's easy to get caught up in the moment and forget how bad those last miles will be. If your pace seems comfortable in the first two to three miles, slow down. Your pace should feel slow.
2. Make a plan ahead of your run and stick with it. Research your run route ahead of time. Study a course map to have a feel for where you'll be running. Answer questions such as what type of course (loop or out and back) and what type of terrain is the run held on. Find out where elevation gains are and know when you'll plan on walking. Bryon Powell, author of "It's Time to Run your 1st Ultramarathon" recommends scheduling in walking breaks instead of taking them only after you've become exhausted will help your mind from feeling like it's given up.
3. Replace fluids before you're thirsty. Determine your individual fluid needs by taking the sweat test as outlined by Runner's World.com. Schedule an hour long hard run. Weigh yourself naked both pre- and post-run. Convert the pounds lost into ounces. The result is the amount of fluids needed per hour to stay hydrated.
4. Pick out the right gear. Wear properly fitted clothes that are suited for the run conditions you will be running in. This will alleviate added soreness in the form of chaffing, varying body temperatures and general uncomfortableness, allowing you to focus on the task at hand and stay running longer. Kami Semick, ultra-runner, suggests to look for clothes that are so light-weight, you barely feel them on.
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