ULTRA MARATHON RUNNING TIPS
by Caine Warburton
Ultra distance running events are not for everybody. The dedicated few who take on the
challenge commit to months of early mornings, late nights, blood, sweat and tears to get ready
for race day. However, all that hard work can come undone on the day if you don’t take care of
yourself and plan effectively.
Here are my top Ultra Marathon race day tips.
RELAX!
Come race week all the hard work has
been done, so rest up, fuel up and enjoy
a few days of quiet before the b ig dance
on the weekend. There is no point trying to
cram in last minute hard sessions, any running you do should be easy.
START OUT EASY
Come race morning it is hard to resist the
excitement and control the adrenalin, but
if you go too hard at the start you’ll use up
too much energy, hit the wall sooner and
struggle to run consistently towards the end
of the race. Consistency in pace is the key
BEWARE OF THE CHECKPOINT
Checkpoints are like an oasis in the desert
during Ultra marathon races. You will be
dreaming about them and waiting constantly for the next to arrive. However, don’t
hang around in them - get in grab what you
need and get out. Lingering in checkpoints
not only wastes time, but can also cause
you to second guess your drive to continue.
A good strategy is to grab your supplies in
hand and walk out of the checkpoint as you
put them in your pack and organize your
gear, this way you are still moving forward
on the course and wasting as little time as
possible.
FUEL UP!
The day before the event and morning of
make sure you get enough carbohydrates to
help replace and load the glycogen stores
in your muscles and liver ready to race. If you
struggle to eat carbohydrates then a good
carbohydrate & protein drink can be a good
option.
EAT EARLY AND OFTEN
With Ultra marathon finishing times ranging
from 3 to 24+ hours, it’s important to start
your nutrition plan and fuelling routine early.
To ensure you maintain a consistent energy
level no matter how long you are out there,
set an interval timer on your watch to remind
you to take your nutrition (be it gels, bars or
hydration drinks) on a regular basis. That way
you won’t forget even when you’re tired or
working hard!
RUN IF YOU CAN, WALK IF YOU HAVE
TO, CRAWL IF YOU MUST
It’s going to be hard, if it wasn’t you probably wouldn’t be doing it, so expect that
there are going to be some very tough times.
Everyone, elites and amateurs alike, will have
low patches during the race, however you
need to back yourself, trust your training and
keep moving forward. You can lower the intensity a little, but keep on moving and you’ll
find your way to the finish in no time.