HOW TO BECOME AN ULTRA RUNNER
ARE YOU READY TO START?
Email me for a complimentary phone call to see if we are a good match!
ARE YOU READY TO START?
Email me for a complimentary phone call to see if we are a good match!
ADAPTATION: The process of change by which an organism or species becomes better suited to its environment (think “survival”).
Adaptation occurs through exposure to change (think “stress”) followed by recovery (think “rest”). Exposure to stress without recovery will cause breakdown to the organism (think “runner”). When we expose a runner to stress followed by rest, the process of adaptation automatically occurs and over time, the runner becomes better adapted to running. Adaptation is best achieved through exposure in small increments, gradually increasing the stress over time. Without rest, the process of adaptation is inhibited and injuries or burnout may result.
Here’s an example of failure to adapt: A new runner joins a running club. For three or four weeks, the new runner establishes bonds with the club members and attends every club run (usually 4x/week). The new runner begins to feel foot pain that grows increasingly more painful week-by-week but the runner continues until running becomes impossible. The new runner sees a physician and is diagnosed with a stress fracture in the foot and cannot weight bear or run for approximately 8-weeks.
Note: It isn’t just running that leads to adaptation but rather running + recovery.
Here’s an example of successful adaptation: A veteran ultra runner is preparing for the Badwater-135 Ultra Marathon in Death Valley, in July, with temperatures reaching the high 120s. Spending any length of time in temperatures exceeding 120 would likely cause heat illness and attempting to run in these temperatures would lead to heat stroke which could result in death to the runner. Approximately 8-weeks before the race the runner uses the gym to sit in a sauna for short periods of time, increasing the exposure time by each week, culminating in one hour of heat exposure at 120 degrees. The physiological changes that occur through gradual heat exposure creates heat acclimation.
Note: It isn’t just heat exposure that leads to adaptation but rather heat exposure + recovery.
ARE YOU READY FOR YOUR FIRST ULTRA MARATHON?
Periodization divides a training cycle of, say, 16 to 20 weeks into phases, each with a specific goal, so you don't have to do every type of workout all the time. "Periodization helps you reach a higher level of performance," says George Dallam, a professor of exercise science at Colorado State University-Pueblo and an elite triathlon coach. "It encourages you to plan your running. You're always more successful when you plan."
PHASES OF EFFECTIVE TRAINING
There are four essential components to building safe and effective training for ultra marathon races.
BASE PHASE
6 weeks to 3 months depending on your level of fitness
Base building is a prerequisite to safe ultra marathon training. Your running base is the foundation that will support the increased stress of high mileage peak training for ultra marathons. Skimping on your base building is likely to increase the risk of breakdown or injury that may occur during your peak training. Your base phase is defined as the six-to-twelve week period before your peak training begins. A new runner will obviously require a longer base building period because it is during this phase that muscle conditioning and bone density building occur to support the more strenuous phases to follow. This period should include easy-to-moderate running at approximately 25 to 30-miles per week.. During your base building phase, you should avoid any strenuous workouts or races that will require any recovery time. The goal of base building is to just get your body into shape to support your peak ultra marathon training load.
BUILDUP PHASE
12 to 16 Weeks depending on your level of fitness
This is where the work really begins. Following a personalized training plan, you will begin ramping up the mileage and intensity of your training runs. Your weekend training runs will comprise the bulk of your mileage and will be race specific; meaning you will train to the terrain, climate, running surface, and profile of your target race. Your mid-week runs will fill in the mileage and will include a speed work run each week to improve your overall pace. This phase will include at least two rest days each week and will include recovery weeks as well. One specific tactic over traditional training is that ultra marathons are slower paced races that often include miles and miles of ascents and descents so attention is given to building up a high volume of "time on your feet" and should include a good amount of walking or power hiking as well as running.
PEAK TRAINING PHASE
4 to 6 Weeks
During this phase, you will cap your mileage and maintain your peak training load for a few more runs. As your body becomes more primed for peak training, you will find your recovery time is improved even after hard workouts. You might feel so good that you are tempted to do more or run a race but the rule in this phase is "less is more". The closer you get to your race date, the less margin for error. Take all rest days and rest weeks as scheduled.
TAPER PHASE
4 to 6 Weeks
Smart runners take a Taper period. The training plan will graduate your mileage down to increase your rest and recovery and will include some speed work to keep your muscles primed. Use this time to meditate and visualize your desired running experience. Get extra hours of sleep. Plan your race strategies, gear and clothing, drop bags, crew and pacers, blister care, etc. However tempted you may be, you must resist the urge for "just one more long run". It is always better to go into your race "a little under-trained than a little over-injured".
ARE YOU READY TO START?
Email me for a complimentary phone call to see if we are a good match!
