Hey there, fearless runner!
Ultramarathons are a different beast altogether, aren’t they? The thrill of the distance, the test of endurance – it’s the kind of challenge only the brave take on. But as with all great challenges, there are pitfalls along the way. I’ve been coaching ultramarathon runners for quite a while now, and there’s nothing more rewarding than seeing someone cross that finish line for the first time.
Funny story: I remember coaching one of my earliest clients, Mark. He was dedicated, putting in the miles, and we were confident about his upcoming race. But then, during his first 50-miler, he hit a wall at mile 35. Not because of a lack of physical preparation, but due to a rookie nutrition mistake. We did not do a good job of dialing in his nutrition during training, and let’s just say his stomach wasn’t a fan. It was a hard-learned lesson about the importance of meticulous preparation in every aspect of the race.
But hey, that’s why you’ve got coaches like me, right? To ensure you learn from others’ hiccups and have the smoothest run possible. So, let’s dive in and uncover the top three mistakes you definitely want to avoid if you’re eyeing that ultramarathon finish line!
Mistake #1: Inadequate Training Volume and Intensity
Man, if I had a dime for every time someone told me, “But I’ve been running every day!” I’d probably be able to fund my own ultramarathon event! 🤣 But here’s the thing: it’s not just about running every day; it’s about *how* and *how much* you run.
What’s the Deal?
Running a marathon is impressive, but an ultramarathon? It’s a whole other world. It’s like comparing a 5k jog in your neighborhood to scaling a mountain. This means you need to up both your mileage and the variety of your training intensity.
I had another runner, Sarah. Great spirit, and was super motivated. She trained consistently but mostly stuck to her comfortable pace. Result? She struggled in the final stretches of her first ultramarathon because her body wasn’t prepared for the varied demands of the trail.
Pro-tip:
Remember the 80/20 rule. About 80% of your runs should be at a comfortable, conversational pace. This helps build that much-needed endurance. The remaining 20%? Spice it up! Mix in some high-intensity interval training, hill sprints, and tempo runs. This way, your body gets accustomed to different stress levels and can respond better on race day. And trust me, when you’re 75 miles in and hit a steep incline, you’ll be thankful for every hill sprint you did!
Mistake #2: Ignoring Nutrition and Hydration
Alright, let’s chat about fuel. Imagine setting off on a cross-country road trip in your car and thinking, “Eh, I’ll just wing it with the gas.” Crazy, right? Yet, so many runners metaphorically do just that with their bodies during ultramarathons.
Here’s the Lowdown:
Your body is an engine, and just like any vehicle, it needs the right kind of fuel to keep going, especially over ultra-distances. Neglecting proper nutrition or hydration is like expecting a car to run on fumes. Not gonna happen!
We all know the runner who thought “If energy gels worked for marathoners, then I’d just take a bunch of them during an ultra. No real food, just gels.” By mile 40….. that runner learned that he was completely over the taste and texture of super sweet gels.
**Golden Tip:**
Train your stomach just like you train your legs. Use your long training runs to test different foods, energy gels, and hydration strategies. What feels good? What gives you that sustained energy? And, super important, what doesn’t upset your stomach? Remember, you’ll be eating on the go for hours. Finding the right balance between carbs, fats, proteins, and fluids can be the difference between smashing that finish line or bonking mid-race.
Mistake #3: Neglecting Mental Preparation 🧠
Okay, let’s get real for a sec. The body is one thing, but the mind? It’s the silent powerhouse behind every successful ultramarathon finish. Think about it: when your legs are aching, and you’re miles from the finish, what keeps you going? Your noggin.
The Real Talk:
Physical training is crucial, no doubt. But if you’re mentally unprepared, you might find yourself quitting even if your legs still have some gas in the tank. Ultramarathons are as much a test of mental grit as they are of physical stamina.
Reminds me of my race at the Indiana Trails 100-miler. Physically, I was more than ready, but I was feeling overwhelmed by the expectations I had set for myself. I broke the race into smaller chunks in my mind, focusing on one checkpoint at a time. By race day, instead of being overwhelmed by the entire 100 miles, I was excited for 5 20-mile loops.
Pro Insight:
Mental training is a game-changer. Incorporate visualization exercises into your routine. Picture yourself crossing that finish line, pushing through tough spots, and celebrating the victory. Meditation can also help you stay present and focused during those long hours on the trail. Remember, every mile is a journey in itself. Embrace each one, and before you know it, you’ll be at the finish line with a massive grin on your face!
So there we have it, these three mistakes might seem simple on the surface, but they’ve tripped up many a runner. The trail is unpredictable, but with the right prep – both physically and mentally – you’ve got this in the bag.
I’ve been on this journey with countless runners, and all of them face some sort of obstacle(s). Yet, at the end of the day, every single one of them had a tale to tell, a lesson learned, and an experience that was truly theirs.
To wrap things up, just remember:
- Train smart, not just hard.
- Fuel and hydrate with purpose and knowledge.
- Your mind is your secret weapon – harness its power!
And hey, always know that I’m here cheering you on, every step of the way. So lace up, hit the trails, and let’s make some ultra memories!
