How to prepare for your first Ultramarathon

Preparing for an ultramarathon takes time and dedication, especially if the race will be a runner’s first ultramarathon.

1. The turtle wins the race: Slowly increase the distance

Increasing running distance is an important part of training for an ultramarathon. While experienced marathoners may already be familiar with longer runs, new runners will need to gradually work their way up. Completing the full race length three to four times before the actual race is also important. Instead of doing the full length in a single day, however, it is best to complete two back-to-back long runs that add up to the total time. This gives runners a basic idea of where they need to improve without fully exhausting the body and mind.

2. Water, water everywhere, and not a drop to drink: Hydrate often

Since ultramarathons are so long, runners must learn to keep themselves comfortable and hydrated during the run. Although there are aid stations set up along ultramarathon courses, they may not be interspersed enough throughout the course for runners to stay strong. Bringing a hydration pack can be extremely helpful.

3. You are what you eat: Plan for your nutritional needs

Further, runners may place drop bags along with the race that contains food and other nutrition items, and they should practice going through these packs quickly and efficiently to ensure valuable time is not wasted.

4. Clothes make the runner:  Comfort is key

Certain clothing items may not be as comfortable during the longer run, so testing out different garments while training can be helpful. Make sure the material is soft and fitted to prevent chaffing.  Layers are best in cold weather running.

5. A little grease makes the world go round: Minimize chafing

One of the more uncomfortable aspects of long-distance running, especially for women, is that chafing is common.  To prevent chafing, I recommend using a petroleum-based ointment that includes healing agents, such as vitamins A, D, and E.  Areas of skin that may be subject to friction while running, as a result of skin to skin, skin to water, or another contact, can benefit from using a thicker types of chafing ointment.  Of course, always check with your doctor for any potential allergies or side effects before use.

How to Stay Motivated

Staying motivated to run long distances while juggling constant demands from work and family is very hard. Here are a few tricks that I have found along the way.

1) Compete in Local Races-- Join a running club that sponsors local events. I belong to the New York Road Runners, which hosts racing events almost every weekend throughout the year. Competing in a race forces me to stay on my training program. 

2) Virtual Coach-- When I am training for a long-distance event, and even if I am not, I always sign up with a Virtual Coach. Each night I get an email telling me what my workout program is for the next day. I don’t have to think about it. I just do what the coach says (more or less). 

3) Cross-Training— Running high volume miles consistently week-after-week can take its toll and, frankly, it can get boring. To mix it up, I weight train, ride a bike and participate in body sculpting classes for core strengthening. Over the course of a week, I complete my long runs, while getting a full-body workout. 

 4) Stretching and Yoga—One of the best ways to ward off injury is to incorporate a stretching routine into your daily workout. This could be done in the morning or night. I usually go through a set of classic runners stretches for hip flexors, hamstring, and quads. I also like to include some basic yoga poses to both stretch and strengthen core muscles. 

5) Virtual Training Partner—I find it impossible to coordinate my training sessions with another equally busy person. Instead, as a commitment device, I have a friend that I email before and after my long runs and before and after racing events. Being answerable to another human being, even if virtually, pushes me to complete the task, especially when I am tired and hurting. 

Copyright © Sharyn O'Halloran (2014) womenontherunblog.com. All rights reserved.