GOING THE DISTANCE

ULTRA RUNNING THE BASICS

Having tackled several ultra-distances over the past couple of years. On the trail, road and in the mud in all weathers and spent many along hour researching learning and applying strategies I’ve compiled this little guide. I hope you find it useful. Similarly, to explore running as more than just physical but an act of worship first to ourselves and the wondrous gift of life.

“If you don’t have a challenge, find one,” Running & Being: The Total Experience

First things first, do your homework. If you’re new to ultrarunning or have been a runner for years, pick a balanced training program that embraces a variety of strength exercises, and a holistic view to distance running. Get to know the course the race is on. Run on similar terrain as much as possible. Listen to your body. If you're sick or exhausted, rest. Don't follow a run plan to the letter, do your easier structured runs smart so you can put max effort into the harder sessions. Practice eating and drinking on long runs. Simply pounding out mile after mile night after night is more likely to cause injury or illness than have you on the road to becoming the next Cliff Young.

1. Respect the distance

An ultramarathon, also called ultra-distance or ultra-running, is any footrace longer than the traditional marathon length of 42.195 kilometres. There are two types of ultramarathon events: those that cover a specified distance, and events that take place during time. The most common distances are 50 kilometres, 100 kilometres, 50 miles, and 100 miles, although many races have other distances. The 100 kilometers is recognized as an official world record event by the International Association of Athletics Federations, the world governing body of track and field.

2. Do the training

Simply just rocking up on the day after a couple of park runs and a handful of Tabata sessions might get you to the half way point and if by some miracle, you do get to the end your feet and mental state might have you questioning a lot more than the price of gas and the Brexit.

3. Tapering

Around 2 to 3 weeks before a race, runners begin to cut significant distance from their training. To ensure you get adequate rest, prepare psychologically, and allow your body to heal from the intensity of training for so long. Why Taper? You need to have your body in tip top condition for Race day. Secondly what you can’t see is that because of all your training, your muscles have developed tiny micro-tears that need time to heal. Your body also needs adequate time to restock those all-important glycogen stores that you will need to reach the end without crumbling between miles 26 and 45, having hit the dreaded Wall!

Whilst you’ve been building up your strength, cardio-fitness, and stamina during all the training sessions, an undetectable injury or niggle may have happened so your taper is a perfect time to sort everything out giving you a better finish time and more enjoyment on the day.

“The runner who is in peak condition is only a razor’s edge from catastrophe.” George Sheehan.

4. Mental preparation

Any good-distance running coach would agree that the mental aspect of racing is also critical to running your best. Sports psychologist recommend adding a technique called visualization to your race day arsenal so you can get to start line feeling confident in both your physical and mental strength. Stay positive with self-affirmationS and self-talk Before you begin the race. Decide on a few easy to remember mantras that will help you gain confidence and persevere through any rough patches during a race. Make sure that all the words in your mantra are positive. For example, use “I am strong, I got this” Scott Jurek, who twice won the 135-mile Badwater Ultramarathon credits his meditative approach to running for his success. "When I go running I call it 'turning off the noise,'" says Jurek, 31, of Seattle.. I try to focus on my body and enjoy my surroundings. This helps me in races. I'm able to go on autopilot and push through difficult moments.

5. Nutrition

Eat healthy, nutrient-rich foods, and plenty of them — there is a trend in endurance racing toward teaching the body to burn fat. Ultimately, though, people of every dietary persuasion, from vegan to paleo, run ultras. The key to surviving and thriving is race-day nutrition, which is quite different for an ultra than a marathon. It’s possible to bang out a 4hr a marathon on just a few gels and some water; the same is not true for an ultra, which is more like an Ironman in terms of nutrition: you’ll need to take in calories all day in order to cross the finish line upright. There is a massive range of protein bars, gels, sports drinks and snacks you could try and you might want to talk to other ultra-runners to see what they find works best for them.

6. The right Kit

If you’re thinking of taking on running an ultra. You really need to have the right kit. Get your kit wrong and you could find yourself in all sorts of trouble. Good quality socks are your best-friend if you’re an ultra-runner. Socks that absorb sweat and don’t allow your feet to rub inside your Shoes Opt for specific trail shoes or specialist mountain running shoes because they will last forever and can withstand the rigours of hours on your feet on rugged terrain in all kinds of weather, so you need to have something comfortable on your feet. Or if you’re on the road something that will absorb the punishment and protect those knees. Things can get abit messy after about 32 miles. If not, blisters and sore feet await. Backpacks vary with storage/large liquid options there is an excellent range from 8L up to 32L. If you don’t want to carry too much then keeping it under 15L should be fine. Most people these days opt for vests developed by some of the top ultra-distance trail runners on the planet and are now used throughout the field in many ultra-races. There lightness and simplicity ability is key to carry essentials such as nutrition / map / gloves / GPS on your front. These also help avoid dreaded chafing be sure to add Vaseline to your Kit.

7. Race Safety Kit List If you enter a fell-trail or ultra-race you’ll find that there are now stricter mandatory kit requirements than before. This list has been drawn up with safety a priority. Following are examples of items that you might be expected to carry with you as kit requirement for a race – and as such are sensible to adopt for training runs too. These items are especially relevant when heading to the hills on longer runs, but can be adjusted for length of run, weather, time of year etc.

Headtorch
Map and compass
Whistle
Emergency blanket
Waterproof Jacket and trousers (with taped seams and hood to comply with race kit lists)
Emergency rations
Spare thermal layer
Hat / cap / gloves
Vaseline
Mobile fully charged

8. Remember why you’re doing this and enjoy it

I run for a lot of reasons I run for relief from stress, I run to feel powerful, I run when I’m angry, I run because it brings me joy, I run to feel free, I run to push myself beyond my limits physically and mentally. Many runners consider the roads and trails as places of worship, where they reflect-connect and give thanks. A time where people of differing beliefs gather to connect with themselves and those around them and show their gratitude for the blessings in their lives—"The spiritual benefits available in running are many appreciating nature, developing lifelong bonds with others, seeing how things in the universe connect. Meditating- quiet the mind, facilitate introspection. This heightened state of consciousness is called "Zen running" or "getting in the zone" . The miles just cruise by and you begin to see and feel how amazing the human body is and why people love to run.

9. Keeping going

Almost there and the wheels start to come off. Negative thoughts flood your mind, and the urge to quit becomes overwhelming. Unfortunately, if you run long enough, you're bound to experience this someday. In an Ultra, you will at some point have to walk its par for the course. If the mist descends and myriad of emotions overpower you trust it and keep moving. Get back to your breathing -Refocus and go through your.

H.A.L.T LIST.

1. HYDRATION--REFUEL REHYDRATE

2. ATTENTION - REFOCUS ON YOUR GOAL OR DISTRACT

3. LEGS- STRETCH OUT THOSE QUADS AND CALVES

4. TIME OUT- TAKE A FEW MINUTES TO DO ALL THE ABOVE

Putting it all together

‘’While getting healthier is a fantastic reason to start training, it’s vital that your intrinsic motivation- comes from a desire to be the best version of yourself – rather than the superficial aspirations to look like next remake of Baywatch. In life, the battles we have within ourselves between our ears that make us question whether to run that extra mile play out. To stop or keep moving forward and pushing harder we must search within ourselves, striving, learning, developing and becoming stronger than the day before’’. Stuart Nevin.