Ultra trail races have gained popularity among trail running enthusiasts in recent times. According to Steven Rindner, those who are preparing to participate in an ultra-trail race, need to understand that it requires a combination of high level of endurance, physical strength, mental resilience, and solid grasp over techniques to cover ascends and descends in momentum. Regardless of the race ranges from 50 miles to 100 miles or more, effective training is the key. Here’s a detailed guide explaining how to efficiently train for the proposed expedition.
Form a Rock-solid Base
- Prioritize Consistency: Before involving in ultra-specific training, make sure to build a strong aerobic base. Aim for running at least 25 to 50 miles every week of running on different terrains. Mind, for developing stamina and avoiding injuries – consistency is key.
- Increase Mileage Gradually: Never hurry. Increase weekly mileage gradually which should not be over 10% weekly. This will support the body to adapt to the strains of running longer distances.
Incorporate Long Runs
- Weekly Long Runs: Long runs are integral in ultra-training. Involving in a long run every week and increasing the distance gradually considering similar race conditions. Rindner considers that these runs should be performed on terrines that emulate the target setting of the race while prioritizing building stamina and endurance and increased time spent on feet instead of focusing on speed.
- Consecutive Long Runs: To get geared to withstand the possible exhaustion of the ultra-race day, integrate back-to-back long-duration runs into the training plan. For example, run a considerable distance on Friday and then carry out another long run on Saturday. Keep Sunday for rest and recovery. Following this technique will help the body adapt to running effectively with tired legs.
Strength Plus Hill Training
- Strength Training: Include strength training into the workout program as it helps improve muscle endurance which is integral for ultra-races. Make sure to incorporate exercises such as squats, deadlifts, lunges, etc. that reinforce the core, legs, and upper body and promote overall physical stamina and stability.
- Hill Repeats: Most long trail races demand participants gain considerable elevation which is extremely taxing. Therefore to enhance the stamina of climbing – incorporate hill repeats a practice involving sprinting up a steep climb and then jogging back down the slope. This can be a great workout building strength and enhancing the ability to deal with sharp climbs.
Improve Trail Skills
- Technical Trails: Running on technical trails is an essential part of training that helps develop balance and agility. Moreover, navigating uneven terrines enhances footwork and focus and helps avoid trips and falls during running.
- Downhill Training: Similarly the training should also involve downhill running that helps conserve energy and maintain momentum says Steven Rindner.
Fuel, Hydration Strategy and Mental Preparedness
- Practice Nutrition: experimenting with various foods and energy drinks will help determine what works best to stay energized, avoiding gastrointestinal issues. This helps develop a nutrition strategy accordingly.
- Hydration Strategy: Staying well-hydrated both during training and race is essential. Leverage the training time to explore individual hydration levels to avoid dehydration, as it can negatively impact performance as well as recovery.
- Mental Resilience: Partaking in long trail races challenges both physical and mental resilience. Practice various training sessions while visualization and productive self-talk can work effectively to build mental preparation and toughness.
Last but not least, recovery is equally vital in the training session. Stretching and form rolling can be beneficial to lessen muscle inflammation and soreness. Also listening to the body to prevent overtraining and involving in low-impact activities like swimming or cycling can be highly effective in maintaining fitness and staying energized.
