Challenge your physical limits by completing an ultramarathon.
A regular marathon is 26 miles and 385 yards long, an ultramarathon is any race event that has a longer distance. Typically, ultramarathons have distances of 30, 50- or 100 miles. Other varying distances are also available. Set a new running goal for yourself and complete an ultramarathon. The 50-mile race is an ideal way to challenge your physical and mental strength. Aside from distance races, some ultramarathons are also based on timed events of 12, 24 or 48 hours. The race course terrains vary from roads and trails to tracks.
Instructions
1. Select an ultramarathon race and set a goal to finish. A 50-mile event is an ideal race for beginner ultramarathon runners. Schedule between 16 weeks to a year of training before the race and find an event with mostly flat terrain closest to your hometown. Running long distances is already tough without the added physical strain and stress of hilly trails and travel.
2. Follow a training schedule that focuses on boosting stamina, muscle strength and aerobic capacity. Do not focus on speed, your aim should be to finish and complete the race, especially if this is your first ultramarathon. Follow a plan that involves intervals of resting, distance running, easy runs and timed runs. For example, rest on Mondays, run 6to 10 miles on Tuesdays, do easy 5-mile jogs on Wednesday, run 7 to 9 miles on Thursdays, rest on Fridays, do 90-minute runs on Saturdays and run for three hours on Sundays.
3. Stop for walk breaks in training and racing. You need this rhythm and rest for long distances. Plan an interval of 20 minutes running and five minutes of brisk walking, depending on your personal needs and preference. Walk all uphill terrain to go easy on your legs and knees. Start the race with a pace 30 seconds slower than your usual minute-per-mile marathon pace and then build speed up steadily and gradually.
4. Watch your diet and fluid intake to ensure you are consuming sufficient nutrients. Eat high energy food items and drink continuously. Foods rich in carbohydrates work well. Drink about 8 oz. of liquid every 15 to 20 minutes. Combine water and electrolyte-loaded sports drinks. Avoid caffeine, alcohol and diet sodas.
5. Prepare a pack bag. Most ultramarathons allow runners to leave a drop bag at various points along the race course. Most 50-mile events drop bags near the 35-mile point. Prepare your must-have items and place inside the bag including energy bars or gels, sunscreen, extra clothing, socks and an alternate pair of running shoes. Consider other items, like pain relievers and bandages.
6. Get a good night's rest before race day and avoid running for at least an entire week after completing your first ultramarathon.
Tags: before race, first ultramarathon, long distances, race course, your first