How to train for an ultramarathon

Running a marathon consists of months of training and preparation. A traditional marathon is a race that lasts for 26.2 miles. Although marathons require an extreme amount of dedication, running an ultramarathon takes running to a whole new level. Ultramarathons are foot races that last for 30 miles or more. Most ultramarathons are 50 miles to 100 miles long. To train for your first ultramarathon, you need a solid base of high mileage, a comprehensive nutrition plan and a schedule of workouts and recovery.

Things You'll Need

  • High-quality running shoes
  • Nutrition plan and journal
  • Training schedule
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Instructions

    • 1

      Plan base training, speed training and recovery training periods. Decide what distance you want to run. If you decide to run an ultramarathon, you must first build a strong base training with high mileage and run some marathons. If you are able to run marathons without becoming injured and feel that you still want to run an ultramarathon, then continue to increase your mileage above the 26.2 miles for a marathon. Try adding five miles per week for four weeks, then decreasing your mileage by 10 miles before building by four miles per week for the next four weeks again. Continue to build until you are 10 miles under your race distance.

    • 2

      Eat healthy. Plan a nutritious diet that includes plenty of protein, carbohydrates, healthy fats and electrolyte-filled fluids. Depending on your gender, weight, race length and amount of weekly exercise, you should plan to consume enough nutrients so that you do not become dehydrated or undernourished during your ultramarathon training. Speak to a nutritionist to plan a personalized diet plan during your training so that you have enough energy to train for and complete your long-distance race.

    • 3

      Allow your muscles and body systems to recover during and after your training. When training for an ultramarathon, you are pushing most muscle groups in your body to extreme limits. Every four weeks, allow your body to recover slightly by dropping your weekly mileage by a minimum of 10 miles for a week. For the two weeks prior to your race, run 1/3 to 1/2 of the amount of miles in the entire week that you will be running in your race. Apply ice, heat and take anti-inflammatory medication to minimize inflammation of your muscles and joints and prevent injury. After your race, take a minimum of two weeks completely off to allow your body to fully recover from the strain.