Many fitness enthusiasts are taking their goals to whole new levels through ultramarathon training!
If you’re a seasoned runner and fitness enthusiast who’s already completed a marathon or two, then you likely already know how there are up-and-coming sporting events sprouting out of Europe called ultramarathons.
Ultramarathons are the undeniable pinnacle of fitness and athletics, and this is especially the case for long-distance race competitors.
Below we’ll be detailing ultramarathon training tips that are specifically oriented toward first-timers!
What Exactly is an Ultramarathon?
Ultramarathons are long-distance running competitions that don’t have a set distance, but they generally are longer than marathons and start around 50 kilometers.
Some ultramarathons are single-day races, whereas the most famous ultramarathons like the Ultra Trail Mont Blanc and Tor Des Géants are multi-day races that traverse the Alps.
Here at The Rising Legends Academy of Fitness in Nyack NY, we meet a lot of long-distance athletes who’ve completed incredible goals like the Boston and NYC Marathons—and many of them are just getting into this incredible sport coming out of Europe that Americans are only beginning to embrace.
Ultramarathon trails usually include challenging and varying terrain, instead of just paved roads. This means that there’s a huge transition from conventional marathons and ultramarathons, which is why this type of brave, long-distance runner requires all sorts of strength and conditioning training!
How Long Should First-Timers Train For An Ultramarathon?
Ultramarathon training will always be based on an individual basis, because how you train for such challenging goals will largely depend upon your past running experience—as well as the specific ultramarathon route that you’re hoping to conquer.
It’s safe to say that experienced long-distance runners need around a year of consistent training to properly prepare for their first ultramarathon. This long-term timeline allows for the plateaus, injuries and other setbacks that’ll inevitably factor into your preparations.
Ultramarathon training will also take much longer for beginners that have never completed a traditional marathon. Although traditional marathons aren’t an actual prerequisite, long-distance beginners will need to set smaller goals along a longer training timeline.
If you’re a seasoned marathon runner, you should be ready to rock with about 20-30 weeks of intense ultramarathon training that’s uniquely designed for your body with the help of our personal trainers!
How Often Should Ultramarathoners Run Each Week?
It’s essential to aim for at least 4-5 days of running each week while you’re training for your first ultramarathon, and at least 1-2 of these weekly runs need to be long.
A lot of people going through ultramarathon training will do multiple short runs (10-12 kilometers) on the weekdays, and save longer runs (30+ kilometers) for the weekends when they have more time. We definitely recommend this type of pacing because it’s worked for other successful ultramarathon runners; however, everyone is unique and subsequently needs a unique training regimen!
This means that you always need to carefully listen to your body while training for your first ultramarathon, and make adjustments to your running routine based upon how you feel.
Like we mentioned earlier, ultramarathons include rugged terrain along some of the toughest hiking trails in the world. This means that your training has to include a lot more than just running!
Ultramarathon Training Tips For First-Timers
Training for an ultramarathon might seem unimaginably difficult, which is why you should always partner up with fitness and nutrition specialists to make sure that you’re staying fully dialed all the way up to the starting line.
Although ultramarathon training is 100% customized for each individual’s body and race terrain, the following tips will go a long way to help you:
Gradually Building Your Distances
The key to safe, long-distance running is to gradually build up your training distances, because this gives your tendons and muscles the ability to adapt to serious intensities—while reducing your injury risks.
A 5-10% distance increase per week is typically considered to be a safe training increment, but ultramarathons are a whole new beast for athletes to defeat. You’ll eventually want to reach your race’s total distance throughout the course of a week, and you should also try to match the distance of your longest run to date.
Be Comfortable With Back-To-Back Long Runs
It’s typically unrealistic for ultramarathon runners to train by doing actual ultramarathon distances. It’s simply too time-consuming as a part of a training regimen, but one way to work around this time constraint is to do two long-distance runs on consecutive days.
For most ultramarathon runners, these consecutive runs take place on Saturdays and Sundays when availability isn’t as much of an issue. This approach makes it possible to condition your body and mind when severe fatigue kicks in, which is particularly helpful when your goal is one of the world-class, multi-day races!
Train On Various Terrain
The toughest part of an ultramarathon race is that it doesn’t solely take place on paved roads, which means that you’ll need to train on different surfaces and environments.
If you’re planning on doing an ultra in the Alps, you’ll likely want to do some training sessions in the mountains to be prepared to run up steep pitches that are susceptible to changing weather conditions.
Even here in Nyack, you’ll need to focus on running up and down as many hills as you can so that your muscles are prepared for all sorts of different contractions.
Cross Training
Cross training is where the Rising Legends team starts to become invaluable for ultramarathon runners, because it’ll be essential for you to continuously condition your body while not overdoing your running regimen.
This type of gym training includes strength training, mobility work, stretching and aerobic exercises that help athletes prevent injuries and boost running durability.
Your body has to handle an incredible amount of impact during ultramarathon training, and getting professional help at your gym helps ensure that your body stays on track toward getting stronger!
Train To Improve Your Running Times
A lot of people think they’re training well for ultramarathons by focusing on their running distances, until they factor in their race’s various terrains.
It’s important to remember that you’re inevitably going to be a lot slower than your usual race pace during your first ultramarathon, which means that you should keep your training goals oriented around lowering your total times during long-distance runs.
This approach helps make sure that you’re remaining conditioned for your total race duration and difficulty.
Don’t Forget About Rest Days!
It’s tempting to exercise every day in order to fit running and cross training into your routine, but ultramarathon training also entails very important rest days that help reduce the chances of plateaus and injuries.
Taking one rest day per 10 days will go a long way to help repair your muscles and ligaments after your intense sessions. Rest days also allow your nervous system to settle, which is important for your mental health.
Strength Training For Ultramarathons
Strength training is also incredibly important during ultramarathon training, because this is what will build up your leg power while also bolstering the durability of your joints and ligaments.
Strength training goes a long way to reduce joint pressure during running, which helps runners improve their technique and stride pattern. No matter how much you’re running for your ultramarathon preparation, you’ll have to mix in some strength training to lower your injury risks and improve your endurance.
Some ultramarathon strength training tips to keep in mind include:
- Avoid lower body workouts before and after your long run days, because this will help you avoid underperformances and fatigue.
- Include eccentric and isometric exercises into your routine, while also mixing in moderate to heavy weights. This technique will help you build up the endurance and strength in your tendons and muscles.
- Be sure to work out all of your muscle groups. You’ll need every ounce of your being to complete your first ultramarathon, which means you’ll be using your entire body!
Most ultramarathon first-timers should include at least one to two full-body strength training sessions per week while preparing for race day. This will help make sure that you’re building up the resilience that you’ll need, without demanding too much of your body.
Nutrition Tips For Ultramarathon Training
Nutrition coaching is also crucial for your ultramarathon training, and most athletes benefit greatly from having a professional nutritionist’s guidance during their intense routines.
You’ll need to focus on fueling up your body for long-distance runs, as well as your workout recoveries. This means that you’ll need at least three meals per day, one of which should be carb heavy. On your long run days, be sure to fuel up with a carb heavy breakfast.
Below are some more detailed nutrition tips to keep in mind for your ultramarathon training:
Calories
Ultramarathon training inevitably requires a tremendous amount of calorie burning, which is why you’ll need to stay focused on replenishing your body with enough calories to meet your daily requirements.
Undereating will only make things harder on your body, which is a huge no-no while training for ultramarathons!
Carbohydrates
Carbs are essential for maintaining your body’s energy stores before and after your training sessions.
Be sure to prioritize fiber-rich carbs into your meals, because these carbs will have more vitamins and minerals. Also be sure to eat simple carbs around an hour or two before you start running.
Protein
Protein is what your body needs to rebuild and repair muscle tissue during your recovery periods.
This means that you’ll need a significant amount of protein in all of your meals; however, you should try to avoid eating a large amount of protein within 1-3 hours before your long-distance runs.
Fats
Fats are an essential part of your body’s functionality, because fats help keep your nervous and cellular systems healthy.
It’ll help to have small amounts of fat in your snacks and meals, but you should avoid eating fat shortly before your running sessions.
Hydration
It doesn’t get more important for your ultramarathon nutrition than proper hydration, which can sometimes be a lot easier said than done when you’re training so intensely!
Your fluid intake should be consistent each day, which means at least 2-3 liters of water per day. You should always be fully hydrated before you start long runs, and you should make sure that you’re replenishing yourself adequately during and after each session.
When you’re doing long runs or other intense workouts, be sure to add electrolytes into your water to guarantee that you’re rehydrating as efficiently as possible!
Reach Out To The Rising Legends Experts For More Ultramarathon Training Tips!
Ultramarathons are the latest and greatest fitness endeavor, and athletes need professional support for these types of training goals.
Here at Rising Legends, we help people of all skill levels take their workouts to another level—and this includes seasoned long-distance runners, marathoners, Spartan racers and Iron Man specialists.
Our personal trainers have you covered when you need specific workouts that coincide with your running routine, and we’ll help you establish a training timeline that keeps you pumped up and dialed in all the way up to your first ultramarathon’s finish line.
We look forward to seeing you at the gym!