An ultra race is anything over a marathon distance (26.2 miles) and one of the ultimate tests of endurance.
Taking on your first ultra race can be a daunting experience and can feel like a mammoth task when you toe the start line, but as with every challenge, this is your opportunity to learn what works, what doesn’t and enjoy an amazing experience. Plus, when you finish, know that you have achieved something very few get the chance to achieve!
If the sound of an ultra appeals to you, here are 6 tips that will set you up well for your first ultra race.
How To Prepare For Your First Ultra Race
1. Train
Putting on your trainers and deciding to go out on a 50k+ run without any training is an easy road to injury-ville. Your body goes though A LOT during these kind of runs and not preparing for such a distance and time on feet is almost like asking for something bad to happen. Hey, are there people that can get up and smash out 50k without training? Probably. Is that the smartest way to take on such a race? Probably not.
Training won’t only build your physical endurance, but also your confidence which will definitely help along the journey.
2. Work your way up slowly
There is no need to rush your training. Find a race or event that is far enough in the future for you to complete a training plan and get in a good amount of mileage beforehand.
There are numerous ultra training plans available online which gradually build up your running distance and endurance over a number of weeks. Personally, I followed the Ultra X training plan. There are 3 available depending on your starting ability.
3. Use tried-and-tested nutrition
Any prolonged amount of exercise will require nutrition along the way to keep you going. Watching ultra videos online, it’s easy to get the idea that you can eat anything you like… You are running for hours on end after all.
However, I would always stay wary of things you have never tried before prior to running because nobody needs constant toilet stops on a trail where there are no toilets!
In the week prior to the race, choose meals that are higher in carbs in order to ‘carbload’. Bear in mind, there’s no need to massively increase your overall calories so this isn’t an excuse to eat takeaway pizza every night on top of your regular eating.
For race day, be sure to pack enough food and water for the duration of your run. If the aid stations have something that tickles your fancy (which most food will after running for 3/4/5+ hours), just be sure to use some moderation to avoid an icky stomach along the way.
4. Nothing new on the day
Do not tie on a fresh pair of shoes or use a flash new running bag or vest without using them beforehand. It’s so easy to get caught out by the trap of something fitting and feeling comfortable for a mile or two and then comes the chafe!
Chafing can happen anywhere! I’ve had it on my neck from running with a bag that I thought was a “great fit” after jogging around my living room for a few minutes. 5 miles later my neck was red raw and I was suffering.
Don’t take that chance on an ultra. You want to be comfortable for as long as possible (even your feet can remain comfortable… well for a while anyway) so that the race is a lot more enjoyable.
5. Take it easy
My biggest downfall in all of my races is my pacing! Go out too fast and you will burn out pretty early.
Run at a sustainable pace that you have practiced during training and know you can maintain for your chosen distance. I have been practicing running at a relatively low heart rate and have found that I can go for a lot longer without too much effort.
Find your pace and ride the ultra wave.
6. Enjoy
You’re going to be running for hours on end… you might as well enjoy it!
Wave at supporters and competitors. Have random conversations along the way. This is your first ultra, try not to take things too seriously and be sure to enjoy it. It’s not everyday you get the chance to call yourself an ultra runner right? Take it in and have a blast!
Do you agree with these ultra running tips? Have you got any other tips for a first ultra race that you would add to this list?
Do you have any ultra distance races lined up?
Let me know in the comments below.
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