So you’ve completed a marathon? HOW CUTE!!” I saw this comical (albeit cocky) quote on a T-shirt while completing the Sunmart 50-mile ultra last December, and thought it very true. As a running coach, I’m seeing a growing population of athletes who are looking to push past traditional 26.2-mile marathons and test themselves by going longer.  

For most “roadies” (ultra-lingo for those who run traditional road races), the emphasis is on finishing times, setting a new personal best and qualifying for Boston. Within the ultra community (outside of the gifted elites), finishing times don’t have as much value as compared to  simply completing races, challenging yourself and having fun. That’s a good mindset if you’re thinking about taking on your first ultra marathon.

Looking to run beyond 26.2? Here are a few quick tips to prepare yourself physically and mentally for going the distance.

What should my running background be? At a minimum before considering an ultra marathon, I would recommend having completed at least six full marathons. At longer distances, fatigue causes the body’s natural and efficient gait to break down, which can lead to overuse injuries. So staying healthy should be a primary guideline. Because there is a physiological adaptation that the body needs to go through in training, only completing one or two marathons isn’t going to be enough preparation for an ultra. Also, since a majority of ultra races take place on trails, working in at least one trail run per week is a good start. Your body will also appreciate the change of terrain and softer surface.

How many miles do I need in training? For a 50K race (31 miles) it’s “only” 4.8 miles longer than a full 26.2-mile marathon, so traditional advanced marathon training schedules can suffice with a suggested minimum long run of 22-24 miles. Doing a marathon (or two) as a training race is optimal, but only if the effort is kept at a “comfortable” training pace because a high-effort race pace puts 30 percent more pounding on the body and requires 2-3 weeks of additional recovery. For races of 50 miles to 100K (62 miles), more mileage is needed and long runs should climb to 26-28 miles at a minimum with an average weekly base of 70 miles.  For first-time 50 milers, long runs of more than 30 miles aren’t recommended, and a “less is more” mentality should be kept to stay fresh. Doing back-to-back long runs is a way to get the body used to the distance without breaking it down too far and risking overuse injuries. Doing a marathon (or two) as a training race is optimal, but only if the effort is kept at a “comfortable” training pace because a high-effort race pace puts 30 percent more pounding on the body and requires 2-3 weeks of additional recovery.

What should I eat and drink? Whatever you want, and whatever your stomach can handle. That may sound over-simplistic, but for 50 miles plus, the body will require more nutrients than standard energy gels, bloks or beans can provide. Yes, you’ll use those, but you should also practice with a variety of solid foods (fruit, bars, nuts, cookies, etc.) during training runs to get your stomach used to digesting “on the fly,” as well as to help you figure out what works best for you. Don’t forget about your hydration strategy either as dehydration is even more debilitating for ultra races since it inhibits muscular performance, digestion and your body’s ability to keep cool. If you’re a slave to coffee that’s OK as caffeine can actually be a fantastic supplement in the later stages of the race; many elites pound caffeine-loaded energy drinks every 8-10 miles.

Do I need speedwork? Yes. As much as ultra running is a test of endurance and training slow and steady is the way to go, don’t neglect your fast-twitch muscles. Even during marathons as your slow-twitch muscle fibers fatigue, your body will begin to recruit fast-twitch fibers to take on some of the workload. During an ultra, it’s even more important to have “all hands on deck.” On race day, many ultra runners will actually follow some sort of run/walk strategy to conserve energy stores and use them more efficiently.

For my first ultra, what can I do to prepare mentally? Doing relay races or being a pacer at an ultra marathon is an excellent way to prepare mentally. Relays offer a fun experience by doing lots of miles with limited rest/sleep in between legs, which will simulate extended time on your feet, all while in the support of a team. Pacing a runner during the second half of an ultra (usually at 100-mile events) will allow you to see first-hand what goes on in the later stages of the race when the pace slows and fatigue—and the inevitable crabbiness—sets in.

David Manthey owns and coaches Runner’s Edge of the Rockies, a full, half and ultra marathon training program that runs year-round throughout the Denver area. www.runnersedgeoftherockies.com

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