Ultra Marathons for the Runner in Charge
There are two different types of ultra marathons, the specified distance and the specified period. These races normally run one hundred or fifty miles. There is another version to this type of marathon that is less common to us, the one thousand mile run. Some of the marathons are road and dirt, trails and mountains, extreme conditions and very long runs over multi days. This type of marathon differs from the typical marathon by miles; the typical marathon is twenty-six point two miles long.
Train for the Ultra Marathon
When training for an ultra marathon, you need to be aware that not everyone can finish an ultra marathon. The mental and physical commitment must be high and the training ability supplied with proper foods and liquids plentiful to train and complete in an ultra marathon. Because you will be running up to an entire day or more, you need to have the ability to eat carbohydrates regularly and drink plenty of water in the beginning miles and a sport drink the last half of the race.
Before running an ultra marathon, you need to run at least three regular marathons, so that your body becomes accustom to the shorter run, thus making the ultra easier to achieve. Set your goal to finish a marathon of this multitude and work towards that goal. Do not veer off track or you may find yourself unable to finish because the goal you set is being upset with deviation.
Take a year to train and work your body up to running an ultra marathon, although you make feel it takes less time, your mind and body need to work together, thus a year of training is preferred.
Training for an ultra requires your long run and mileage will change from training for a marathon. You need to have five areas of training for the ultra marathon such as your base training, speed training, strength training, tapering and the recovery.
Base Training Results
Developing a base requires cardiovascular training along with pulmonary functions. You need to learn the proper way to get oxygen to all parts of the body. By slowly increasing time and distance to your run, you build a stronger endurance, which is needed for the ultra run. Training for a base will take up to four months. The reason is to increase and hold mileage and distance for two weeks before increasing. By the end of the four months, you should have increased mileage and distance to thirty miles.
Strength Training Results
Strength training prepares your muscles for a long run. This phrase helps your body build energy and reserve it for running. The stronger you are the easier the run will be on your body. Hill running builds strength in leg muscles and delivers a higher threshold for lactate. The recommended training period for strength training lasts for up to two months.
If the ultra marathon requires a lot of hill running, you need to increases the number of weeks you work through strength training. When working on strength building, you never increase your mileage, this foe building muscles and endurance. Some runners race smaller marathons during the strength training to help develop a stronger base core.
Lactate training improves your energy level in the muscles. By raising your heart rate, you are learning a method to of getting your heart rate going and then allowing it to decrease while performing the harder workouts. Hill running provides a heart rate increase.
Optimal performance is gained by hill running, because it is not hard on the body when doing an uphill run. Improving your running speed and providing the ability for the body to clear lactate from the blood requires some form of hill running. Good form and longer strides helps your body gain maximum performance.
Speed and Recovery
Speed training for an ultra marathon is only for the runner who has already competed in a long race, the beginner never speed trains for the first race. The first run is the time you are building your distance and endurance; speed training after one or two ultra marathons is acceptable for runners. Recovery should be minimal after a long race therefore, speed training should wait until after a few runs.
Keep in mind that the first race is for distance and mileage. The most important step in preparing for the long run; increasing the amount of time on your feet. You should include short walks in the long run times. Hill running makes you stronger and gives you more endurance for the longer runs. By keeping your pace up, helps build up your tolerance to long periods on your feet while running.
Two weeks leading up to the Race Day
Avoid alcohol and caffeine while maintaining a fluid level for hydration. Increase the intake of fluid to maintain yellowish urine; do not over do the fluid intake as this can cause a serious health problem for runners. Carbohydrates and protein aid in the energy level, so try to maintain a sixty/forty ratio. Plenty of sleep is needed to rest the body prior to the race, this rests the body and allows you to revitalize.
The day of the race, drink plenty of fluids prior to the race and eat a healthy meal supplied with carbohydrates and protein. Do not eat about thirty minutes before race time. Always have people who can supply you needed foods throughout the racecourse to keep your levels up and running.
