Hello fellow runner! If you're reading this, chances are you've conquered the marathon distance and are itching for a new challenge. Welcome to the world of ultra running! Moving from a marathon to a 50k trail ultra is a thrilling step that will test your limits and reward you with unforgettable experiences. Here’s what you need to know and how to prepare for this incredible journey.
What to expect
There are some unique aspects to ultra trail running compared to marathoning. Author and coach Jason Koop even proposes considering ultra running a different sport, but don't worry, at the heart of both these activities is your love of running!
1. Your finish time and pace may not be what you expect
While 50k is only 8k more than a marathon, you won't be able to add 8k of your marathon pace to calculate your 50k finish time. Trail running is generally slower than road running due to the challenging terrain so don’t be discouraged by your pace. Roots, rocks, hills, and aid stops are all going to make your first 50k finish time be part of the new adventure. You can't really even measure one 50k against another as differing terrain, elevation gain and even weather conditions will make for a large spread of finish times across your races. Focus on effort and enjoy the journey. Remember, it’s about finishing strong, not fast.
2. Nutrition becomes important
You know how long a marathon will take you so you cram a couple gels into your run belt and head to the start line, but an ultra requires a little more consideration. Because your finish time could vary by hours, taking only a set amount of energy could set you up for a "bonk" later in your race. "Bonking" comes from running out of caloric energy for your body to burn and it leads to feelings of fatigue and the desire to quit! Fortunately the ultra aid station is a little different than marathon aid stations. They'll have water and electrolyte but they'll also have solid food - fun calories for your body to convert into forward momentum. Cookies, chips, watermelon and grilled cheese are popular aid station foods but the variety doesn't stop there. See if your race lists what the aid stations will have and plan how you're going to fuel. Carbs like a boiled potato dipped in salt for the electrolyte washed down with a half cup of cola is a great mix of simple sugars and longer burn carbs to get you to the finish line feeling strong! If you have dietary restrictions like gluten or nut sensitivities, think about packing your own nutrition on you by using a running vest (more on this in the gear section.)
Plan to consume anywhere from 150-300 calories an hour depending on what you can stomach. Nausea is a common problem in both marathoning and ultra racing so be sure to train your gut on more solid foods if you have only ever used gels for longer runs. Learn the distances between aid stations. If you're more than an hour between aid, think about carrying a bar or gel with you for a mid-run power boost.
3. You might need some more gear
Ultra running is about adapting. The next aid station might be taking longer to get to than you planned. It might have started to rain. It might be colder, or warmer than when you started the race, and if warmer, you might need more hydration. A little preparedness goes a long way to finishing a 50k strong and having a run vest is a great way to pack a little of everything from sunscreen to gloves, to lightweight rain jackets to some emergency lube for those little rub spots that if untreated could become very painful chafing. Of course the most important part of a run vest is to have some nutrition and hydration on you. Dehydration, in particular on warm days, is a dangerous contributor to heat stress related kidney damage. With the convenience of bottles or bladders in your vest, you'll be able to enjoy fresh hydration through your whole race and you can easily fill up at the aid stations.
Some other gear that might help your race includes:
Trail shoes - designed with "lugs" these shoes are a little grippier and often have additional plating in the soles to help reduce the feeling of sharp rocks and roots on your soles. Some even have toe protection if you find you stub your toes a lot. These shoes will also provide more side to side stability to help with unevenness of terrain. All this protection comes with a little extra weight however compared to a road shoe.
Poles - Is your 50k in a mountain or have lots of hills? Poles help take some of the strain off your legs on both ascents and descents. We see many runners use poles at 🅿️☠️🅿️ and what a great choice to tackle some of our big climbs. If you're signed up for something in B.C., Alberta, or Quebec, you certainly will have some pole worthy terrain.
A reusable cup - Trail races tend to practice environmentalism in recognition of preserving the beautiful nature which you get to run in. A no brainer over the last couple of years has been getting rid of disposable cups at aid stations. 🅿️☠️🅿️ has reduced their final aid station garbage to a single bag through this eco choice, but it means we do require runners to have a reusable cup or flask on them.
4. Mental fortitude
Ultra running is as much a mental challenges as it is a physical one. There will be moments of doubt and fatigue. Take the chance to enjoy the breathtaking scenery surrounding you. Take a couple extra minutes and chat with aid station volunteers while you recover. You'll find the trail community to be very friendly and other runners will wish you well when you come across them. Embrace difficult moments (and have something to eat), knowing that pushing through them will make you stronger.
5. Know the course and the markings
Pre race briefings are a critical part of ultra trail races because it's an opportunity for the race director to tell you how you will be navigating the course. Trail race courses are typically marked with coloured flags placed in the ground or with ribbon tied on string. If you're on shared trails the race director might tell you to "follow the pink ribbons and not the blue ones." They might also tell you about signage at forks or yellow/red tape across the wrong way. You'll have to pay a little more attention and watch for markings every 100m-200m. If you find yourself running trail for a long time with no markings, just double back and find the spot where you went off course. You won't be disqualified as long as you re-enter the course exactly where you left it. It's also good to have a look at the elevation profile of the course before race day. It's good to know where the hills are and how much climb you have. It's also good to know if you might have something as fun as a river crossing!
Training for your 50k
Unlike running on a flat road surface, rocks and roots create more variety in how your foot lands and pushes off. Climbs also engage different parts of your legs and if you start using poles then you're using your upper body as well during your race.
A great start is to hit some trails. You'll want to learn how to be aware of roots and rocks. Compared to road running where you can trust your footfall, you'll want to watch the ground a bit more and find a comfortable viewing angle to watch the terrain for obstacles while still taking in the scenery. With practice you'll start to trust yourself to run through technical terrain a little faster. Take your technical running skills to the next level by running in various weather conditions! Don't forget to train with your trail shoes and gear so you get used to your vest, nutrition and hydration strategies.
You'll want to incorporate some strength training into your routine as well. If this is new to you, this simple set of exercises can be done as a loop 3 times and takes about 30 minutes. These great ankle strengthening exercises will help you prevent injury as you transition from road to trail:
1. Calf Raises
This exercise helps with calf and ankle strengthening and is also known as "ankle extension."
Starting Position - Stand up, feet flat
Action - Raise yourself by standing on your toes and slowly lower yourself back down after a short pause.
Advanced - Place the front of your feet on a small step and hold a barbell behind your neck.
2. Squats
Quad strength is important for hill climbing. This exercise also helps with calf strength.
Starting Position - Feet shoulder width in your natural stance, toes slightly pointed to the outside. You can use your arms for stabilization or let them naturally hang.
Action - The upper body gradually sinks as the buttocks move backward. Use quads to control the slow progress all while making sure the weight of your body stays in your heels. When the thigh is parallel with the ground, use the thigh to return to standing.
3. Bridge
This one gets the glutes involved. Glutes are an important powerhouse muscle for hill climbing.
Starting Position - Lie on the floor with knees at 90 degree angles and place your hands flat on the floor, arms extended.
Action - Raise your buttocks from the floor as high as you comfortably can and lower it back down after a short pause. Your feet and hands should not move throughout.
Advanced - Put one leg straight out as you do the bridge. This is called a single-leg bridge. Be sure to do the same reps with each leg.
4. Standing Side Leg Raises
Strengthening laterally is very important to prevent injury on trails. This exercise targets the abductors which contribute to pelvic stabilization when running
Starting Position - Keep your body in a standing position next to a chair or table with your back and waist straight.
Action - Lift one leg from the side to the top, keeping the knee straight, and pause briefly to slowly return to the starting position. The supporting leg should be straight, keeping the balance of the body. Be sure to swing the leg past the center plane of your body crossing your standing leg. Turn around and face the other way, hold the chair with your other hand, and do the other leg.
5. Bicycle Crunches
Your core plays a pivotal role in stabilizing your torso which enables better balance and reduces the risk of falls while running trails.
Starting Position - Sit on the floor, lean back to rest on your forearms, bend your hips and extend one leg 45 degrees from the ground.
Action - While you push one leg out until it is stretched forward, bring the other one back so that you are cycling through the air. Try to keep your back straight throughout.
Now repeat all the exercises 2 more times twice a week for a great trail ultra strengthening program!
Race Day Tips
1. Start slow
Pace yourself. Remember that the goal is to race smart, stay on top of your nutrition and hydration and look strong at the end. You won't remember your start, but you'll remember your finish.
2. Adapt to conditions
The best ultra runners are adaptive problem solvers. Weather, terrain and your own physical state can change throughout your race. Stay flexible, stay positive and adjust your plans as needed (and eat something.)
3. Enjoy the experience
Ultra running is about the journey as much as it is about the finish. Embrace the adventure of slippery rocks, tough sections, river crossings, fun food at aid stations, the camaraderie of fellow runners trying to figure out how to get it done, all while surrounded by beautiful scenery! At least you're not in the office!
Trail etiquette
Many trails have "single track" as a large part of the course and what this means is that there is only room for one runner on the path. If you come across a runner in front of you on single track and you're moving faster than them, simply wait for a section where they could give you some room and announce, "on your right," then pass. Likewise, allow faster runners to pass you by stepping off the trail when they ask to pass on the right.
Because of this need to communicate intent on single track, headphones are highly discouraged and often banned at ultra races. If you absolutely need music, a product called Shokz allows for music without blocking your hearing.
Finally, don't forget to be grateful to aid station crew and race directors when you come across them and please support race sponsors. Most races are supported by volunteer and community effort alone and they couldn't exist without the effort and time from volunteers and donations of product from sponsors.
Comments