Everything you should know about ultra running

An ultramarathon, often referred to as “ultra distance” or “ultra running” is a distance that exceeds the distance of a classic marathon (42 kilometers and 195 meters). Another name of this race is the super marathon. This sport is not included in the program of the Olympic Games. However, world records have been set since 1984. Let us take a closer look at this discipline.

Distances

There are a lot of amateur races in this segment and therefore, there are no strictly regulated running distances, but the most common distances are 50 km, 100 km, 50 miles (80.4 km) and 100 miles (160.9 km). These distances are the official races of the International Association of Super Marathon, which is approved by the International Association of Athletics Federation (IAAF).

In the 100 km, the IAAF records the official world records, but this does not mean that the achievements of the other distances are not monitored: local federations and associations are free to maintain their own records.

In addition to the above-mentioned events, the IAAF also regulates other ultra-format events:

• the double marathon;
• the 6 and 12 hours’ marathon (it is necessary to cover the greatest distance possible);
• the 24 hours’ run;
• the multi-day run lasting from 3 to 6 days (in 6 days, some athletes run more than 1,000 miles);
• the 3,100 miles’ “Self-Running” marathon (this is the longest certified run in the world that takes place in a 883 meters’ course consisting of 5,649 laps).

Competitions

The varieties of ultra distance running are divided into two groups, which include several other variations of the discipline. In general, there are distance races and time races. If you are a fan of super marathons, then both are worth trying, as each of them is interesting in its own way.

The distance-limited races are 50 and 100 kilometers on the European side and 50 and 100 miles in the West. Kilometer and mile records are fixed on an individual basis, so an athlete who has set a 50 kilometers’ record may try to improve on the 50 miles’ record.

The time limit refers to the ability of participants to cover the maximum distance in the allotted time. In a super marathon, races can take up to 6 days. Moreover, daily and multi-day races are distinguished.

Ultra running competitions allow you to walk the distance and even stop to sleep. In addition, runners are allowed to consume high-energy shakes, which may contain a certain percentage of energy. If, after the finish line, caffeine, hemoglobin or other substances are significantly elevated and thus, give an unnatural advantage, the athlete is disqualified.

The winner of the time race is the athlete who has covered the greatest distance of all the participants. In multi-day races, an athlete who has covered about 1,000 kilometers may be the winner.

Training

The result in super marathon running is determined by a number of factors. General endurance of athletes, the amount of hemoglobin in the blood, the metabolic rate and lactic acid production rate are of paramount importance. In addition, it is important to make sure that anaerobic threshold level is adequate. Finally, genetic predisposition is a factor that might limit some people from taking part in ultramarathons.

Each point can be trained with the exception of genetic factor, which can be influenced, but such manipulations are recognized as doping and are prohibited.

The peculiarity of training for an ultra marathon is overcoming distances of 10-30 kilometers per training session regular. At the same time, the nature of the load should be changed to achieve the best effect. The character of the load may be of three types:

• maintaining a constant medium pace;
• high tempo running;
• long interval training.

After each month of training, it is recommended to increase the load by 5-15% depending on the level of training of the athlete. A few weeks before a race, ultramarathon runners switch to a special diet that allows them to increase their hemoglobin content and reduce their body weight if necessary.

The most important thing an athlete can do when getting ready for a marathon is taking one’s time. It can take a year or more to prepare for such a race, and many races are so popular that registration closes well before start day.

For example, to enter the legendary Comrades Marathon in South Africa, you must qualify by successfully completing one of the officially defined runs. Before choosing one or the other, make sure you have at least six months to prepare, or a full year if you have no previous experience.

For the future ultra marathon runner, the best way to prepare himself or herself for a start is to emphasize the length of the run rather than the distance. Mountains, sand, rocky trails, and boulders may await you on the route, and therefore, it is crucial to be ready for any natural and environmental conditions.

When preparing for an ultramarathon, you need more aerobic exercise in the gym than ever before. Proprioceptive stability exercises, strengthening your cortex muscles should be your targets when training. Also, it is important to include routes with uneven and unstable surfaces in your runs to develop your sense of balance and engage all muscle groups.

If you do not have the opportunity to run in mountainous terrain, try including 30-50 plyometric jumps or lunges in the middle of your regular flat runs. An interesting simulation of a narrow trail is the curb.

Night running

An integral part of many legendary ultra races is night running.

Obviously, the key to running at night successfully is to practice that very training session. Your body must learn to run at a time when it normally sleeps. Try to implement this on the weekend and be sure to pick up some good light. Do not forget to practice your nighttime eating as well, to avoid stomach problems at the race. During your preparation, attract a variety of foods and find out which ones work well for you.

In the popular Ultra-Trail du Mont Blanc (UTMB) race, most finishers miss two nights of sleep before completing the route. Acute sleep deprivation affects an athlete’s coordination, decision-making speed, and can even lead to hallucinations.

Certified coaches always recommend increasing the amount of sleep 1-2 weeks before an ultra marathon, which means getting enough sleep beforehand. It is true that runners who “bank sleep” before the race complete the route faster than those who do not.

Recovery

Having finished your first ultra-long marathon, let your body recover before you start training again. Proper recovery does not mean lying in bed, though. What are the best activities that you can be engaged in when recovering after the marathon?

• Swimming, riding a bike can get the byproducts out of the muscles faster.
• Yoga classes are a passive practice that helps to relieve muscle tension.
• Massage and acupuncture help to reduce muscle tension.
• A good diet that includes antioxidant-rich food is necessary for a quick recovery.
• Sleep is probably one of the most effective things an athlete can do to help the body recover.

All in all, ultra running is a sport that requires a lot of training. To compete successfully, it is necessary to be in perfect physical condition and be able to cover an incredibly long distance.