Welcome to the world of ultra-running, where ordinary runners become extraordinary athletes by pushing the limits of human endurance. Ultra running isn't just a sport; it's a lifestyle—a journey into the depths of physical and mental resilience.
Running a 50k poses a significant personal challenge and serves as an introduction to the realm of ultramarathons, particularly for those transitioning from half marathons and marathons. However, contrary to expectations, completing a 50k isn't merely extending a marathon with a little extra mileage at the end.
In this guide, we'll explore what ultra running is, how to train for it, nutrition strategies, strength training essentials, and the gear you'll need to conquer the trails and roads of ultra distances.
What is Ultra Running?
Ultra running refers to any footrace longer than a traditional marathon distance of 26.2 miles (42.195 kilometers). Ultra races can range from 50 kilometers (31 miles) to several hundred miles, often traversing varied terrain such as mountains, deserts, forests, and trails. These races test not only physical endurance but also mental fortitude, as runners must overcome fatigue, pain, and environmental challenges to reach the finish line.
Training for a 50k Versus a Marathon
Primarily, most 50k races occur on trails, offering a vastly different terrain compared to the flat roads of urban marathons. Trails involve elevation changes, varied ground conditions, and generally slower speeds.
Moreover, completing a 50k necessitates embracing an endurance-oriented mentality. While half marathons and marathons allow for pushing one's limits, ultramarathons require a focus on endurance rather than performance. This entails reassessing pacing strategies, race objectives, and fueling techniques.
Considering these factors, I've compiled essential tips for preparing and executing a successful 50k race.
How to Prepare for a 50k
Mastering Trail Running
Many transitioning runners from city marathons to trail ultras mistakenly assume they can apply the same tactics used on pavements. However, trails present unique challenges, including inclines, declines, and varying terrain. Hence, training on trails, ideally constituting at least 50% of your workouts, helps adapt to these differences.
Adjust your pace, particularly on uphill sections, and learn to maintain control during descents. Focus on scanning the terrain ahead while finding secure footing with each step.
Depending on the race's intensity, consider incorporating hiking poles and learn to use them effectively.
Most importantly, relish the experience of trail running, appreciating its inherent connection with nature.
Embracing Rate of Perceived Exertion (RPE)
RPE, or Rate of Perceived Exertion, offers a subjective gauge of exertion levels, ranging from extremely light activity to an all-out sprint. Unlike traditional metrics such as speed or heart rate, RPE proves more adaptable in ultra-running contexts.
Trying to adhere to predefined pace targets may prove challenging on trails, where terrain fluctuations affect speed. Similarly, relying solely on heart rate zones can be limiting due to physiological variations during extended exertion.
Therefore, becoming proficient in RPE allows for a more intuitive approach to managing effort levels, aligning with the demands of an ultramarathon.
Cultivating an Ultrarunner Mindset
Ultrarunners adopt a distinct mindset characterised by humility, conservatism, and strategic energy conservation. Prioritising endurance and survival over speed, they maintain sustainable paces while efficiently managing resources like fuel, water, and electrolytes.
Emulate these traits by staying mindful of your energy reserves, moderating exertion levels, and prioritizing self-care throughout the race.
Treating Ultras as Eating Competitions
A common challenge in ultramarathons is maintaining adequate fueling and hydration levels. Practice your nutrition and hydration strategies during training to minimise potential issues during the race.
You'll likely go through a rollercoaster of emotions when it comes to food during your run, experiment with various food sources and consumption intervals to determine what works best for you. Additionally, familiarise yourself with aid station offerings to optimise your fuelling plan.
While gels are popular, diversify your intake to avoid monotony and gastrointestinal discomfort. Incorporate alternative snacks like jam/peanut butter sandwiches, Babybells, and chocolate bars to help maintain energy levels effectively.
Adhering to a Structured Training Plan
Following a well-designed training regimen is crucial for ultra-marathon preparation. A comprehensive plan incorporates gradual mileage increases, balanced workout schedules, and sufficient recovery periods, reducing the risk of overtraining and injury.
Structured training not only enhances physical conditioning but also instills discipline and confidence, increasing the likelihood of a successful race outcome.
By adhering to these guidelines, you can effectively prepare for and conquer the challenges of a 50k race, setting yourself up for a fulfilling ultramarathon experience.
