Ultramarathon is more approachable than you might think. (Source: Getty Images / Erik Isakson) Maybe you have already participated in the marathon and are looking for the next challenge. Or maybe you heard someone ran for 200 miles and thought it was a typo. (No! The game does exist for so long.)
In any case, you may want to know what it takes to train a super marathon: from the basics, what is a super marathon? - Details on how to choose a training program.
Consider this is your pre-training training program, preparing you for the selection and preparation of your first super training program. Because the super marathon is more approachable than you think.
What is a super marathon?
Super Marathon - often referred to as Super - is not a set distance. It is just a longer match than the marathon. Therefore, technically, 26. 3 - Race matches will be considered a super marathon.
Therefore, one runner can complete a 50-mile super race while another runner may complete a 100-mile race. The large span between extreme distances makes it almost impossible to use a one-size-fits-all training program, but no matter how long you plan to run, there are some aspects that are correct.
"Supernormal from these common distances: 50 km, 50 miles, 100 km and 100 miles," Sundog Running's super-running coach Ian Torrence told LIVESTRONG.com. “In the past few years, the 200-mile race has also become very popular.” You may also include 40 miles, 72 miles and 135 miles of matches – the options are endless.
Torrance continues to share and can maintain ultrasound on trails, roads, tracks or any combination of any or all of these surfaces. That is to say, trails are the most common, and trail running is more difficult than runway or runway in the sense that you need to be close to training by time and distance. This is because the road is going up in consideration of altitude, slope and terrain.It takes longer to drive on a road or track.
"Preparing for over-distance on off-road terrain is more complicated than preparing for a road race, because it's just not enough for fast and long-running," said Sarah Lavender Smith, who is the long-time of TheRunnersTrip.com. Super runner, head coach, blogger. “Hello long-distance trail runners need to develop track-specific skills and endurance to handle terrain and height profile changes and technicality. “Therefore, trail runners will spend more time on their feet.
Before you start training
The first step in super marathon training is to choose your race and choose a training plan based on its distance. There is no simple training program, but each plan has the same
In addition, the time you need to participate in the competition depends on the distance of the game and the number of bases you have built (for example, the person who just finished the game) The third marathon is healthier than those who have only ran 5K and have experienced some games. No matter what your starting point is, no runner should go beyond the other; the coach emphasizes that ultrasound is for everyone.
"There is no need to run super," Torrance said. "The length of the Super Training Program depends on the game (distance and terrain), individual (injury tendency, timetable), endurance background and game goals. Personally, I entered the half marathon directly from the farthest game. Super 50-mile path. Desire and perspective are the most important. "
When choosing a game, it's important to recognize what the biggest challenge is in order to make the most informed decision. Many of these challenges arise in super marathon training; choosing the best "first" super depends on b being able to train under the same conditions that you will participate in the competition. That's why Torrance recommends playing near home so you can visit and train the track.
"It's important to train your race conditions," Smith said, adding that he was The Trail Runner's Companion Author: From 5Ks to gradually guide Ultra gradually running and racing. "So, for example, if you are forced to sign up for a rockThe stone, ingrained, steep 50K state, but you live in the Midwest, not easy to enter similar terrain or hills, then you may want to choose a more familiar environment that is closer to the first experience at this distance. "
Smith also pointed out the importance of knowing the amount of training work: We are talking about 'months of blood, sweat and tears. Considering the training (planning and learning) that needs (and will) throughout the process, planning and learning The number of the game. If you have only been on the road before or have never participated in the competition, then the learning curve will be steeper than the previous run on the trail, so please take this into account. In the end, you want it to be a positive and fulfilling experience; I don't think it's necessary to get to the farthest distance, just to check the challenges on your list.
"Don't rush to do the longest or hardest event; this is a very common book after runners read it. In the event or see them in the video," Sharman Ultra head coach Ian Sharman said. "Take time to build and enjoy the game along this path, plus the things that motivate you to pick the event. The Instagram post will look great. “There is an easier way to get good photos.
Super Training Program Building Blocks
The two main components of the training program include running at different speeds and distances - just like you need training Shorter races - and prepare your nutrition plan for the match day. In fact, Torrance believes that the match day is one of the biggest challenges of the Super Marathon.
"No one can take calories or liquids without taking it." "Running over distance," he explained. "If you mistake this aspect on the day of the game, you will feel sick, become disgusting or bloated, or worse, vomit. Nutrition is a delicate balance between calories, fluids, electrolytes and fatigue. Each runner's experience is different and must be practiced during training. "When it comes to running that you can expect during training, just like training in a shorter game, you should do speed training, resume running, and of course long distance running. The distance is very long. You should always train by time and distance. For example, before the marathon, many runners have completed training in the range of 22 to 24 miles. For Super, Shaman's sharing, you want to run for the past two hours.Help endurance, but no more than five hours, because the amount that needs to be recovered later.
"There are many overlaps between road and short-distance training, but the specific factors become more important as you approach the match day, whether it is heat adaptation, mountain training, altitude adaptation, w using trekking poles or many other factors to avoid Heavy backpack," Shaman said.
And don't shy away from back-to-back long-distance running. "They are very useful and the risk of injury is lower. Shaman said:
Find the right training program
There are some super marathon training programs online (such as Hal Higdon and Jenny Hadfield's 50Ks training program) Or overtraining. But in the end (especially your first super), you should get a personalized plan. This is not only because of the difference in distance and the terrain of the game, but therefore you can consider your level of experience and increase Mileage. A safe way to avoid injury and overtraining.
Although the training program will tell you how many miles to run on a certain day, Smith emphasizes that it does not consider many of the details that are crucial in training, including Runners' experiences, life stress factors, and even details about training exercises such as climate, terrain, pacing and refueling. The coach will advise you on these things and tailor recommendations for your particular race.
[ 123] "The training program depends entirely on the health and experience of the runner, as well as the distance and difficulty of the game," Smith said. "For example, if you are a A wealth of marathon runners, you can use relatively little additional training to run your first 50K and complete it (although you may not realize your potential). If you are training for your first 100 Miller, I'd recommend installing a 50K and 50 mile or 100K game in the training zone for at least six months as an exercise. "
Torrance responded that the best training program will modify each training and long-distance run for certain details of your target match, while providing guidance on how to recover from hard training and what you should do. Supplementary exercises
Set goals and overcome psychological challenges
If you are a little overwhelmed, this is perfectly understandable; this is where mental training comes in. Longer distance and tougher Terrain challenge (remember: bigMost of the ultrasound occurs on the trail) and you will face unexpected things. Psychological training is about preparing your mind to handle whatever you want. You don't need to do this completely, but you can be prepared to approach any challenge in calm and p
"Although this is a physical test, the longer the game is tougher, the more it can be attributed to the spirit. The tenacity can overcome problems in the game, including things that may never go wrong. Previously, "Sharman said. “Super is about toughness, so try to take it into all the training, and still have a relaxing recovery day. This means don’t cut corners (both physically and visually) during training, don’t skip running because of bad weather. And as you practice hard, practice close to the end of hard training. "
That's why you should enter your first super goal, prepare and complete simple goals. Smith thinks you may feel uncomfortable, so unless there is a t, one of the big psychological challenges is not to quit smoking medical first aid. Recognizing external challenges that you can't control, such as weather or terrain, will help you focus on what you
can control: your mindset and method."I recommend setting goals to improve the process throughout the super process, for example: 'I will try to run all units and downhill without a hiking break,' or 'I will try hourly Ingesting 200 calories from the first hour, to make sure I didn't accept it," Smith said. “Then, set a stretch target and do it through an aspiring but achievable time.”
As with practicing nutrition or letting your body habits run for hours together, you can do a lot of mental training. On a daily basis. As Sharman said, even if you overcome the desire to skip training and learn how to stay strong at the end of the long term will help strengthen your willpower."Few can complete super without going through lows or 'poor parties,'" Torrance said. "Your thoughts don't like to run so far, so it will try to tell you. You need to develop a tough mind - keep you on track and try to achieve the goals you set for yourself."
Related Terms
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