Could you run an ultra marathon?

What is an ultra-marathon?
Basically, an ultra-marathon is an event longer than the standard marathon distance of 26.2 miles. Ultras usually take one of the following forms:

• An event where the challenge is to run, run/walk a set distance as fast as you can.
  For example: the London to Brighton 50-mile event.

• Events where the challenge is to run, run/walk as far as possible within a specific time.
  For example: a 12, 24 or 48 hour race.

• Stage races where the challenge takes place over several days, with different distances to complete each day. For example: the marathon of Britain, which covers 175 miles over six days. Some days are shorter than the marathon (10 miles) and others longer (29, 32, 33 and 54 miles).

Why run an ultra marathon?
Ultra marathons can be intensely personal experiences and a common feature is the tremendous sense of camaraderie that prevails between entrants. Unlike shorter races, ultras are generally less competitive with a large number of entrants simply turning out to enjoy the event. Sharing equipment, food and drink, navigational duties and generally helping out others in the same race is common, which further adds to the feel-good atmosphere amongst the runners. Other frequently cited reasons that people complete distances longer than the marathon varied and include:

Location, location, location
Many ultras take place in beautiful locations or off-road over long distance trails and some runners just love time in the wilderness enjoying scenery. The opportunity to really ‘get away from it all’ can be a big motivator.

No limits
Echoing Paula Radcliffe’s ‘no limits’ philosophy, some competitors want to challenge, extend and find their own limits. They may have found that the 26.2 miles of the marathon isn’t enough for them and so they set new goals.

Charity fundraising
Trawling around your family and friends for sponsorship for your latest race can become difficult once you’ve become known as a runner. Your potential sponsors will expect you to complete your challenge, which can make fundraising very hard. However, if you can engage their interest and curiosity with a new challenge – such as an ultra, the opportunity to tap into their funds increases.

Different events
Many runners run the same events year in, year out, over the same courses. Consistent training (volume and intensity) ensures that progression or improvements can take place. But as we age, eventually race times will tail off – which can be de-motivating. However, by seeking out a different type of event, perhaps in terms of terrain, distance, time or a combination of all three elements, runners can reinvigorate their training and focus.

Before you begin . . .
Dipping a toe into the ultra-distance pond isn’t difficult. However, there are a few sensible pre-requisites that you should consider before you plan to step up:

• Experience
  Both your body and mind take time to adapt to the physiological stresses and challenge of ultra running. Hence, it is important that you have a background in training for running shorter distances up to and including the marathon. Ideally, you should have at least three years of regular running behind you before you look to move up.
• Start small
  You may yearn to compete in the world famous 145 mile Marathon des Sables which is staged in the Sahara but you will fare much better if you learn your trade in some smaller events before you take on your ultimate challenge.
• Get checked out
  A minor gait abnormality, musculo-skeletal imbalance or flexibility problem may not be readily apparent in a half marathon race. However, competing over several times that distance can easily result in a very minor problem becoming magnified due to the repetitious nature of running for a much longer period of time. It is wise to get a professional check-up with a specialist who can assess and evaluate you and prescribe any necessary remedial training before you move up, so that your new challenge doesn’t fizzle out almost before you begin.

Training...
Training for an ultra is not dissimilar to training for a marathon. The ingredients are broadly the same and your training plan should include a mix of:

• Long runs
• Hill sessions
• Intervals
• Recovery runs
• Rest days

There will also be additional factors to consider as part of your training plan, including:

Longer, long runs
By definition, as you are training for longer distances, you have to train over longer distances. However, you don’t necessarily have to run the entire distance and in fact walking breaks can help relax the body and allow you to load on food and drink, as you will do in an event.

Back-to-back weekend sessions
To further replicate the demands of the long distance event, back-to-back long runs on consecutive days should be a part of your training.For example: A Sunday long run preceded by a Saturday run of approx two thirds of Sunday’s training distance, will help condition your body for the demands of the ultra.

Hydration
Extremely important because you’re training for longer. Following a well-planned hydration plan is vital. Additionally, using hydration as an opportunity to fuel the body is a key strategy by using carbohydrate drinks.

Nutrition
Your body’s demands for fuel will increase, before, during and after training. Careful attention to your diet and particularly your pre-event diet can mean the difference between having a successful build-up, event or breakdown.

Rest
The most important component of your training plan. More training requires more rest. It is during your rest periods that your body will rebuild and get stronger so that you progress during subsequent training sessions.

You could run an ultra
Ultra running need not be shrouded in mystique; the ultra is simply a progression from completing shorter events. Yes, due consideration and respect for the distance is necessary, together with attention to diet and training, but long distance events are not out of reach. Ultras are different, challenging, fun and more besides, but a combination of walking and running opens up this facet of running to a mass audience. A new experience awaits!