How To Run an Ultramarathon Race
Running & Finishing Races Longer than the 26 Mile Marathon Distance
Nov 12, 2008
Most runners regard the marathon as the ultimate long distance running challenge. However some runners seek even longer distances. These runners will want to try an ultramarathon race.
Ultramarathon Distances
An ultramarathon is any distance longer than the standard 26.2 mile marathon. The shortest common ultramarathon distance is 50 kilometers (31 miles). Because it is only a little longer than a marathon runners can transition from the marathon to 50K relatively easily.
Other popular ultramarathon distances are 50 miles, 100 kilometers (62 miles), and 100 miles. There are also 40 mile races and races over 100 miles.
Timed races are becoming increasingly popular. Runners cover as much distance as they can in a given time, such as 12 or 24 hours.
Training for an Ultramarathon
Runners should not attempt an ultramarathon until they have completed multiple marathons. Many marathon training principles also apply to ultramarathons, so aspiring ultramarathon runners can design their own training program.
Ultramarathon training components may include weekly long runs, back to back long runs sandwiched between rest days, walking breaks during long runs, night runs, and learning to eat on the run.
Runners should taper before an ultramarathon, so they start the race rested.
Plan
The longer the race, the more runners need to plan their race strategy. Runners should study the race course and plan when to walk. For example, many runners plan to walk the steeper hills.
Runners should also plan what to eat, what to drink, and what to put in their drop bags. Ultramarathon races often involve running in darkness. Plan to have flashlights or headlamps during these portions of the race.
Walk
Regular walking breaks are becoming popular in marathons, but are optional. Many runners complete marathons without walking. In ultramarathons, however, all but the most elite runners take regular walking breaks.
Walking allows runners to recharge and to cover longer distances than would otherwise be possible. Runners can rest running muscles while still making forward progress.
Schedule walking breaks from the beginning of the race. Runners should experiment with walking breaks on long training runs to find what ratio of running to walking works best for them.
Start Slow, Taper Off, Keep Moving
Runners who start too fast can hang on to finish short races. In ultramarathons it is however virtually impossible to hang on and finish after starting too fast. Even with a slow start, most runners will slow down in ultramarathons, but regular planned walking minimizes the slowing.
Runners must keep moving to finish the race. Starting slowly and tapering off, allows runners to keep moving.
Eat, Drink, and Be Merry
A 150 pound runner burns about 5,000 calories running 50 miles(10,000 for 100 miles). The body's glycogen stores last about 20 miles. Ultramarathon runners must therefore consume calories while running.
Ultramarathon aid stations offer both food and drinks. Replacing calories, liquids, and electrolytes is essential. Eat! Drink! Eat regularly, but not enough at a time to cause stomach nausea. Plan to walk after eating. Choose drinks containing both calories and electrolytes.
Eating and drinking regularly helps runners to keep moving and finish the race. Then they can be merry.
Pain
Pain happens! Treat minor problems, such as blisters etc., immediately. Otherwise they become major problems. If the pain does not signal danger to your health, keep moving.
Recovery
You finished your ultramarathon; Congratulations!
Now rest! Give your body the rest it needs and the chance to recover.
Be proud of your accomplishment. The pain will dissipate. The pride will last.
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