- One mid-distance run ( 8 to 10 miles)
- One speed day ( 5 to 5 miles )
- One easy day ( 5 to 7 miles )
- Back-to-back long run days (day 1: 13 to 16 miles; day 2: 20 to 30 miles)
ULTRA RUNNER IS WHAT ?
"An Ultra Runner (Marathon), also known called ultra distance or ultra running, is any footrace longer than the traditional marathon length of 42.195 kilometres (26.219 mi)."
1 - HOW DO YOU BECOME AN ULTRA RUNNER ?
2 - CAN ANYONE RUN AN BECOME AN ULTRA RUNNER?
All physically healthy people should theoretically be able to run, walk or jog an ultramarathon with the right combination of conditioning, said Ian Torrence, the lead ultrarunning coach for McMillan Running and legendary winner of 53 ultramarathons. The key is just training within individual limitations.
NO ONE TELLS YOU ABOUT ULTRA-MARATHON (ULTRA RUNNER) ! HERE'S INFO YOU NEED TO KNOW ABOUT IT !
Many people view marathons as the highest goal a runner can achieve. This is especially true of large marathons like those hosted in Boston and also NY City.
Distance runners, however, can take things one level further-with an ultramarathon.
Runner can choose from countless variations on the idea of ultramarathons. They all have a few core rules they must follow to earn the title, one of which is that they must be longer than 42.195 km (26.219 miles). Past that mark, however, ultramarathons can be wild and wonderful events that host runners of every experience level.
Why 42.195 km ???
We'll see to it that this doesn't happen to you.
3 - TYPES OF ULTRA-MARATHON
Ultra marathons have two major categories: timed and distance. The events under these two umbrellas are almost infinite in their variety, however.
DISTANCE OF ULTRA-MARATHONS
TIMED OF ULTRA-MARATHONS
Some timed races are on fixed routes and are called "point to point races". These may be on wooded trails, paved roads, or some combination of the two. Other timed races are stage races that require several days - sometimes up to a week - to complete. Many stages races are also Rogaines; races in which runner must keep maps and navigation gear on hand so they can find their own way to the finish line. Rogaines often require runners to face inclement weather, injuries, food or water shortages, and other survival-related hardships. Aid stations are spread along the route but are far enough apart that runners must often fend for themselves.
4 - WHAT ARE BENEFITS OF ULTRA-MARATHON ?
Experts still argue back and forth about the benefits and drawbacks of typical marathons. There is less research on ultra-marathons, likely due to its slow arrival on the mainstream radar. Some benefits, however, are well-supported.
Ultra-Marathons are largely run on soft terrains such as dirt tracks or woodland trails. Softer terrain reduces the pressure on a runner's joints. These settings also take the runner from the city and into nature which has a proven impact on a person's mental health.
More people may find ultra-marathons accessible as well, as opposed to the highly-trained nature of the average marathon runner. Many people who run ultra-marathons do so without the training necessary for a traditional marathon. And while this is not recommended, they can and do finish the races by setting a slower pace and focusing more on the goal of finish the race than on their time.
5 - WHAT ARE DANGERS OF THE ULTRA-MARATHON ?
a - GENERAL ISSUES
As with an sport, there are dangers that ultra-marathon participants must face. Some of these are common problems for runners, such as sprained ankles. Other dangers, like stress fractures and dehydration, are more common in ultra-marathon runners and require stronger protections to avoid. And still others unique the ultra-marathons.
Some dangers specific to ultra-marathons are bug bites and scratches from underbrush that runners must navigate through. The unique combination of terrain and distance also exposes runners to inhospitable weather, elevation changes, and the risk that they will run out of food or water without access to an aid station.
b - FOOD AND DRINK
Running out of food and water is not the only roadblock that a runner may encounter. Runners must ration their water or sports drink consumption to avoid Exercise-Associated Hyponatremia. This occurs when runners deplete their body's sodium levels until cells swell and burst. Eating salty foods combats this issue but this must also be done in moderaton to avoid digestive distress. Most runners will experience digestive distress at least once during an ultra-marathon. It's an unfortunate part of the best methods to complete a race of such great lengths. Runners are encouraged to eat regularly and often but they must keep moving. This causes a wide range or digestive issues from cramps to diarrhea.
And though it's obvious, it should be said: running an ultra-marathon on an empty stomach is not advised.
c - EMOTIONAL HIGHS AND LOWS
Whether or not they run, most people know about a Runner's High. Exercise releases endorphins that, for most people, create a sense of joy or happiness. When someone pushes their body for an extended period of time their endorphin levels can lead to a feeling of euphoria. Ultra-marathons take this experience to an entirely different level. Some people describe themselves as addicted to the rush they get from pushing their body into motion for so long.
Extreme highs come with extreme lows, unfortunately. These marathons put extreme strain on the body and, if the runner does not monitor themselves, can lead to low blood sugar and hormone imbalances. Such imbalances lead to tears, bouts of anger, and other extreme emotional reactions that may baffle first-time runners. Experienced runners know to expect them but they are almost impossible to avoid.
d - MEDICAL IMPACTS
Depleted sodium is only one serious issues that runners need to keep their eyes open for. Many runners report blurred vision, lost toenails, and an increased rate of stress fractures during ultra-marathons. Some runners may also experience irregular heartbeats and breathing patterns due to strain on their cardiac system. Multi-day events can also lead to hallucinations, both visual and auditory.
Most of these issues resolve themselves in a day or two after the race ends. Resting will deal with any hallucinations, even if runners only rest for a few hours. Runners should still be vigilant, however. They should receive a physical prior to joining an ultra-marathon and should see a doctor afterward they feel unwell.
And they certainly should know when to stop-to at least avoid ending up like poor Pheiddipedes.
6 - WHAT THE KEYS TO SUCCESS JOINING ULTRA-MARATHON ?
Everyone approaches ultra-marathons differently, but there are a few key pieces of advice that many runners share. People who complete ultra-marathons suggest that runners on fixed routes keep a pace slightly lower than that of a standard marathon. This will allow runner to keep going for longer. Experienced runners also insist that walking is perfectly acceptable, since completing the marathon is the real goal, rather than finishing first.
Distance runners suggest packing a lot of foods than can be eaten on the go. They also emphasize the need to deal with issues like blisters or rocks before they become bigger problem. Distance runners may find themselves with a sprained ankle 20 miles from an aid station, so first aid knowledge is strongly recommended.
Ultra-marathons are an endurance sport. They require determination, focus, and honesty. The runner has to be honest about their own skills, limitations, and the needs of the race. If runners keep these facts in mind, they can tackle the wild ride that is an ultra-marathon.
@ Jackie San
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