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How to Train for an Ultramarathon Walk Ultramarathon Walk Training Advice from Christina Elsenga. So you’ve decided to do a 40 or a 50 km walk? So you want to Four Months in Advance of Your Ultramarathon Walk. If you know the date of the big event, start.To review, here’s a quick snapshot of an ultramarathon training schedule: 6 Months From Race Day.
One long run a week. Easy runs at a conservative, steady pace. Build up mileage gradually, never increasing by more than 10% per week.
4 months.100 miles is a lot of miles to run. Fortunately, if you google “how to run 100 miles,” you will find a lot of useful, sophisticated tips and guidelines by professional runners and coaches.I am.If you are training for an ultramarathon in which you will utilize a run/walk method, I absolutely recommend practicing walking during some of your long runs. Take walk breaks at the same scheduled intervals you plan during your race (either by time, mileage, or terrain features, such as steep scrambles or climbs).
Instead of Recovery Runs.Training for an ultramarathon involves a steady increase of sub-threshold base miles while incorporating hill work and continuous interval workouts. You’ll also need to find or replicate terrain similar to your target course in order to gain the adaptations you’ll need to succeed on race day.The most common element of ultramarathon training is endurance-based runs, which are long runs over 90 minutes in duration, easy runs that maintain aerobic fitness, and recovery runs. You might also include stamina-based workouts in which you attempt to go further at a given pace or effort to develop strength for later in ultramarathons.
1) Stay flat Find as flat a 50 as you can, and as close to home as possible. Running this far for the first time is 2) Get familiar Train on the terrain you’re going to race on: trails, asphalt, or-as is common in many 50-mile 3) Take breaks “Stopping briefly for walk breaks in both training.Practice walking in training and staying mentally focussed. Intersperse walking and running Once you have started walking up a hill this doesn’t mean you walk all the way to the top.
If the slope levels off a bit and walking is feeling easy then run a bit until the slope.The simplest way to do this is to walk. For David Coats, however, the deceleration to walking resulted in a pace that gobbled up time so fast it felt like walking backward. He realized he had to be smarter if he was going to continue participating in ultras, and his coach, Tim Neckar, was supportive of him learning to race walk.
Practice race-day nutrition during every training long run. Drink often, aiming for 14 to 28 ounces per hours. Set a watch alarm to remind you to eat a gel every 20 to 30 minutes—yes, that’s 200 to 300 calories per hour. That’s what it takes!
In order to jump into ultramarathons, runners should have a few years of consistent training under their belts. You should be able to comfortably run at minimum, 35-40 mile weeks. Of course that’s not to say that you can’t train for an ultra in your first year or two of running.
But I find most athletes overestimate the amount of time truly required to train for an ultramarathon. They linearly expand their marathon training to accommodate the longer 50K, 50 mile, and 100 mile distances: “If I trained 8 hours per week for a marathon, I need to train 16 for a 50-miler.”.Although some training methodologies may differ, one thing that appears in all is consistency. Giving yourself a consistent routine to build off of will make you a strong and confident runner.
Build a strong aerobic base. A common mistake in training is trying to put fast-paced work in place with no foundation. Ultramarathon running is highly aerobic.When running on a hilly trail, reduce your speed to a hike on the inclines to maintain the easy effort.
3. Go Long. Consistent long runs are a major part of any endurance training, but never more important than when you’re training for an ultramarathon. The long run is your classroom, teacher, and exam.“This might be a difficult concept to grasp, but yes – learning to walk during long runs is not only okay in ultra-marathon training, but also recommended (at least for those new to ultra-marathons).
A lot of ultra-marathons take place over mountainous and technical terrain, at times forcing runners to slow to a walk in order to safely move.
List of related literature:
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| from Fundamentals of Track and Field |
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| from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance |
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| from Belly Fat Diet For Dummies |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons |
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| from Advanced Marathoning |
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| from The Art of Running Faster |
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| from Laser Therapy in Veterinary Medicine: Photobiomodulation |
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| from K9 Schutzhund Training: A Manual for IPO Training through Positive Reinforcement |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel |
133 comments
I use the Suunto 9 Baro, works perfect voor long runs. Long battery live, good accuracy and nice screen.
I found this interesting as I’ve never looked seriously into ultra running (yet). Some of these tips are also useful for me to keep in mind for marathon training runs too.
I do have to ask though, is the guy in the background doing all those burpees one of your guys? I know how much the TRE programs love burpees:D
Half marathon without practice with couple of haults in 2 hrs, by watching the speed of u r run seems to be scam video
You should start a podcast where you talk about the science of health and food and fitness because I find those types of videos of yours so intriguing, well thought out, and reassuring, and you’re so educated and well spoken. I love you and your channel! ❤️
Wow. I feel really unfit. Anyway still going to try a half marathon, but I’m training. You are amazing!!!!!
I can’t run more than a block on a good day, and she just ran an ultra marathon on a whim.
That’s amazing. I’m training for my first marathon and if i finish it under 6 hours I would be so proud of myself. But finishing is my first goal.
Great feedback! I use Gooch Guard for anti-chafing. It’s normally used for biking, but works great for running as well. You can pick some up from Amazon. Check out the Born to Run race in May. It’s based on the book and some legendary runners will also be there to run/hang out. Keep up the good work.
Me and my dad are running an ultra marathon in October… only 50k but we are doing our training and the run itself on my channel
I just watched this entire thing sitting on the toilet. My legs are as numb as hers probably were.
Great effort. Kudos for sure. But how any one can run with a phone in there hand baffles me.
Can we talk about the maple syrup, lime, salt drink? Is there a recipe?
My question would be, mileage. I am a former college runner so I’m no stranger to higher mileage. However, the ultra marathon training and pace is completely new to me. So what would be an ideal weekly mileage?
You’re an inspiration to me even though I’m a guy I recently started doing more cardio and distance stuff it’s so much more invigorating than normal stuff
omg i think/know you ran passed my school and i dont live far from where you ran
Im 15 and I ran 60km yesterday but I have been training for 3 months. It was the hardest thing I have ever done!! Good job love ur videos so so much����
Imagine if at the end he was like “Crap I wasn’t recording.”
I tried going to the moon without a space suit, and where did it bring me?
Back to this channel
Edit: you have very manly shoulders, cyka blat
I watched a video of yours from 2017 and than you were different, it seams like you are back into a mindset of compulsion. I understand you har orthorexia you now have a different issue.
Amazing on no training, world record for carrying a mobile as well i think 😉
Been binge watching your videos ever since quarantine began. This particular video I play on repeat.❤️ You’re body is a machine��♀️��. Such an inspiration. I mean contents GOLD���� HANDS DOWN��
What an awesome achievement and you are a great inspiration! It’s great to see you so positive Thank you!
OK it’s official: Aliens exist and Natacha is one of them ������AMAZING JOB!
how do you not get bored during this? like my main issue with these types of things is just getting bored so i stop.
Respect! I hope you won’t get a stress fracture though..I wouldn’t advise this just bc of this risk.i had a fracture last year for running to much without enough build up…still much kudos ��
Subscribed, and have been watching all your videos recently, you are really inspiring. Really love your content Natacha! <3
Great idea. Looking forward to trying it out on some training runs. Thanks.
Wow, that’s inspiring! Think I am going out to run now. Maybe not a marathon, more like 5km. But WOW
Great video mate! I’m currently documenting my journey from non-runner to worlds longest desert ultra so this is a big help!
watching the first minute of this made me want to shoot myself repeatedly in the head.
Even i completed 2 drawingroom marathons in this lockdown (was 250 pounds on 27th march 2019). Took me 8hours to do 44kms(just went on). Not much space to run so it was few long strides before my momentum broke. Definitely the best feeing in the world
She should honestly try the beep test because that shit kills
Thanks for the video CJaye. This is very helpful. I am running my first 100k in August. Getting ready for a 50 miler in preparation for that run. All this is new for me so I really appreciate your experience and insight. Happy running.
I’d honestly suggest two Garmin 235’s. Maybe three. And by goodness thank you for including the Bob’s Big Boy. The video just wouldn’t be complete otherwise.
No problem with breathing, but problem with flexes and muscles. I wish it was visa versa for me.:D I would be dead after the first km.
The most posh British statement, “I RECKON I could run 50km!”
Her BF: How are you still talking?
Me: Exactly. How could you talked so much when you are almost 50k. I am can’t even breathe at 5k ��
For a basic running watch that has a good battery Garmin Forerunner 3 ; For Anti-chafing I love TriSlide it is a spray and I use it for my armpits with the sports bra that is where I have the biggest issue but being a spray you wouldn’t even need the glove.
Here is a link to it on Amazon https://www.amazon.com/TRISLIDE-TSLIDE0001-Anti-Chafe-Continuous-Lubricant/dp/B0017I532E/ref=asc_df_B0017I532E/?tag=hyprod-20&linkCode=df0&hvadid=312128389336&hvpos=1o4&hvnetw=g&hvrand=726037600924978646&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9015335&hvtargid=pla-446278370522&psc=1
The maddest thing about this to me is that she ran all that way without a medal or goody bag at the end.
Know your caloric needs for your 100! My weight and expenditure is one gel (vfuel) every 45 minutes + a sip (or more) of H20 every 15 minutes.
I buy a shoe 1/2 size bigger than my norm to keep in my drop bag to swap out (if needed). I always carry a pair of socks just in case-especially for water crossings. Keep a small roll (re-rolled) of duct tape in your pack.
Sunscreen!! I got fried in my last race (even though I had it in my dropbag-just forgot it).
Handheld light + headlamp is my favorite combination.
Extra hat in your drop bag.
If you have long distances between drop bags, carry a small tube of bodyglide. Empty a chapstick tube and restuff it with your chaffe gel of choice.
Just thinking about how my body literally hates me after I do a 1-hr leg workout after not doing one for a couple months.
Basically, I can’t even imagine running 30 miles without training first…Natacha is just too amazing.
Also you know it’s true love when you don’t get mad at someone for eating your food hahaha
Bodyglide? I use pure coconut oil just for many things (but it does turn liquid in warm weather).
such inspiring video!!! thanks so much Natacha! TAKING NOTES HERE!!!! ��������
I hate these videos bc it takes the meaning out of these events. Of course you can take a test without studying but that doesn’t give you any satisfaction…
Quick question! What kind of makeup do you wear? It looks great and I’ve heard there’s a few brands out there that are made specifically to work well for athletes whether its while running or in the gym.
I love your activewear! Also the fact that you did this just shows how great of shape you are in! It’s my goal to run an ultra marathon at some point in the next two years:) sidleined with an injury atm though.
Lots of good information. My Garmin doesn’t last through a marathon for me. I use my phone that has an extended battery along with the Nike Run Club app. Body glide has always been good enough for me. This winter I’ve learned it’s always good to have a pair of gloves and a hat in my bag. That’s a cool belt. Enjoy your taper.
Life is challenging yourself everyday, put yourself from comfort zone, keep it up babe
Well, now I feel bad that I’ve been putting off a half marathon distance for weeks, despite still training for it.
She has taught me that you don’t need to to eat a diet to make a change in your body. I am doing her ultimate dumbbell workout everyday for 3 days so far and I am already seeing a difference.xxx
So she ran 50k and then raced her Boyfriend just for fun?! What kind of witchcraft is this???
“My lungs are fine, but my legs hurt, so I guess that’s why you train”
What??? ������
I use a garmin fenix 5x plus. Im in love with this watch. Ive had it 11 months now. Really helps me with my training and has the built in heart rate And a ton of features my new favorite is being able to skip songs and turn up the volume from my watch and being able to pay for things from my watch as well is icing on the cake plus it does vo2 and a million other features.
MOTIVATION PURE!!! youre so awesome! your boyfriend´s lucky to have a girl like you
What was the website you used, in the beginning, to map out your route? I wanna be like you when i grow up
But if you keep stopping….it doesn’t count….I’m a runner Ive never seen someone stop so much and still count it. JUST CONFUSED. What’s the science there or the beliefs? SO MUCH RESPECT and love. God bless.
Pretty good chance to try this again with Galloways Method and see how much you can Improve just by pacing yourself on a pace that helps you retain your running form for longer and preventing serious Injury and while lowering both running time and recovery time.
You are next level inspiring and ultra funny. I’m mostly in awe that you can eat while running, I never thought that was possible…
OK, have watched several videos, this is the one to make me subscribe. ��
I used to run 1013 miles every day at 7 flat pace effortlessly. 5 years later and after getting some health things sorted out I’m back it and worse than ever lol
I’m pooped after 3 miles but your body never forgets so hopefully in a few months I’ll be down some weight and closer to par
When I was 20, I decided to run an ultramarathon in slovakia mountains without almost non preparation. It was 55km/3800m. My parents didn’t believe me that I can do it, but I done it. The feeling in the finish was absolutely worth the suffering. But now I would recommend to everybody rather to well prepare to race like this than risk an injury. But also huge respect to you Natacha! The time is really good and hope you didn’t suffer so much the next day after the run!:D
natacha running a 50km: my lungs are fine
me running a 5km: my lungs are burning
Great job Chris. I appreciate this type of insight, especially over topics that most other people do not discuss. Thanks!!
Hello there! It was kind of fun seeing you run like that!:D
I have this 50km goal set for my 50th birthday, so maybe you can come to Brazil and run with me. 😉
Congrats for your challenge!
I felt so sorry for her having to run along busy roads, I do appreciate where I live and the areas I have for running traffic free
Please be careful, Goggins was a navy seal (and a ranger) before he got into long distance running, who had quite an experience with physical stress over long periods of time. Yes, he was not a runner, but he was used to prolonged hard physical activity, so he was in a way better position for going from a non-runner to ultra-runner, than your regular run of the mill couch potato. Great video nontheless!!
Hi Braden, just found out you delete many videos about dropshipping from your channel, are you not teaching ecommerce anymore?
I am doing my first 50K in November. I have not run a marathon at all. Run with Hal is a great app for your first 50K.
Love this! Going to try this weekend in the mountains! More please!
First ultra next July, petrified but also aggressively game… it will be hot 30 degrees plus.. any tips? Other than that I know I can do it.
Cheers
Paul
More please!! And could you also tackle nutritional needs? Y’all are awesome.��
I am going to try to run a solo 24 hour run at a park. I plan on just passing the car and getting what I need…maybe run to my favorite restaurant for some food. Goal break 50 miles, but go for whole 8pm to 8pm the next day. I assume the hardest part will be running all night, followed up by Zombie running during the day. I have run a 52k and attempted a 50 miler. Time to get training, but do you have any special items you love during an ultra race?
Although, let’s be honest, not many people has her levelof fitness and could do as good as she did in the conditions she did, she STILL is so relatable because everybody knows how it feels to be tired during a workout, to want to give up SEVERAL times, and it happens even to the best of us when we challenge ourselves, and it may take longer than someone who’s actually trained for it for a long time but in the end, we do it, however fast or well we do, we push through and we just do it. we, literally, CAN do anything we set our minds to, the human body is an amazing thing my friends. Thanks Natacha for showing us all of that:) (And props to Mario for being so supportive and actually following you for these many hours!!)
interesting points,if anyone else wants to discover how to run a marathon try Sarparder Running Expert Starter (do a google search )? Ive heard some unbelievable things about it and my friend got excellent results with it.
I’m more impressed by the fact she held her phone in her hand the whole time
That was AWESOME! I really loved your attitude all the way throughout. Congrats on your stellar achievement!!!
Here i am motivated by the mile i can finally run.. i get on here for advice and this beautiful foreign blonde who’s 1/5 my size goes super saiyan on my routine.
This girl is the essence of British charm. So lovely, and always puts on a positive face. She’s probably young enough to be my daughter, but teaches me hell of a lesson.
Great tip!! Im training for my first 50k and have been curious how to attack those long steep hills. Saw this video and used this technique and it helped a TON!!
Do we need to start the intervals system at a certain time in the race??? Or just when we feel comfortable doing it when our heart rate is still low???
When eventually I run a marathon,I will run another 100 metres to become an ultra marathon runner
Lee I wondered the same thing! Lol that guys was going at it!I want to an efficient runner and run an ultra so I would like to hear more about that and how to get my hr lower and still be able to run. Aerobic health for long distances.
COROS, battery life is fantastic. I’ve run a 100m without charging during the race Cap-Darren 10% discount code
I’d like to know more about fueling strategies in terms of solid foods, when you switch to gels or gu and liquid fuel, and exactly how you monitor your electrolyte intake
Let me know which products you use for…
1. GPS Watch
2. Anti-chafing
Suunto Ambit 3 Peak (125hrs battery life on GPS mode) and Petroleum Jelly for anti-chaffing (very effective)
I have the Garmin 935 which is great. It is so so much better than a Apple watch for running
Are you sure you’re not a Marathon Runner yourself? Cuz girl 50K and only your legs are crampy and tired iMi want to have your body, teach me
Are you wearing adidas ultra boosts? If not what sneakers are you wearing!?
YOU GO GIRL
Me getting excited after hearing the same music Mark Rober uses makes me realize i have reached a low point in my life.
“don’t know if you really want to use a stick over and over again…”
bahahaha that’s hilarious mental picture
Thanks for the great tip on running hills. I have a very difficult time walking while I run hills. Like you said, one feels defeated if they walk while running, but your method makes perfect sense! I plan on giving your method a try next time I go running hills, thanks!
The guy in the background trying to do burpees in hilarious. COME ON DUDE, ONE MORE!! Oh no, sip of water…
I learned pickle juice REALLY works! I’d feel it kick in about a half mile.
Hey there. Thank you very much for the video. As someone training for 75km plus events can you tell me if you are self supported and expected to carry all the gear with you or do the events allow you to stash items at various places. I can’t imagine training to carry multiple pairs of shoes etc. Thanks again.
Whenever someone says you can’t do something you tell yourself they don’t know you because not even you know your capabilities. Thats been my mentality when training lately and love to see it here actually acted out in the real world. Great job
Try some Bag Balm or Udder Butter; both work great! You can apply it in all those nooks and crannies, use it liberally and a real man would use his hand-who needs a glove! LOL!
Congratulations. For chafing I use just a jar with medical vaseline. Whats up with the Ginger runner style background?
What dual layer socks do you suggest? I just did my first 50k this weekend and found a sock change felt amazing. Just wanted to know your thoughts.
Thank you for sharing! Going to keep this in mind for when i train!
I use the Amazfit Stratos watch for GPS and heart rate. Does 35 hours continuous GPS and heart rate at a 1s refresh. Also it is a transflective display so it looks better under daylight. not as impressive indoors as an apple watch but much more functional for fitness. Also has barometric sensor for altitude data. Brilliant watch for trail running and lasts 4-5 days under normal conditions
A couple of notes for ya:
First, body glide? You’re in SNB territory now mate. Jump on the Squirrel’s nut butter chain. Good stuff.
As far as watches go, if you do decide to go for a cheaper watch, check out some of Epson’s watches. They make some very runt of the mill GPS watches that are totally adequate when it comes to time/pace/distance/elevation, but have a 30 hour battery life. For me, I don’t really care about steps, HR, sleep, and all that extra stuff, I just need the basic run data, and for that Epson does a pretty good job. Durable too!
Great video Chris…. valuable info for sure. What Saucony shoes do you prefer these days? Have ya given up on the Hokas? I have the ATR and just can’t find my groove with them. The forefoot is too stiff for me. Have ya ever used Cliff shots?��������
OMG I actually love her. Her and Mario are such genuinely lovely people ♥️
Awesome job Chris and another great video. Loved the recap. For you next race I think electrolytes will be your best friend.
I always considered walking a failure. I was also always injured. I’m trying a run walk run plan for the first time, and so far so good! I’m covering a lot more distance with a lot less pain, and when I’m running, it’s at a faster pace. Now I just need to work on my walking pace. Lollygagger right here!
Garmin 235 lasted about 12 hours before it died for my last ultra. I carried a small charging stick to recharge.
i have 3 races i found i want to do
1 Badwater
2 Tahoe Rim Trail
3 Burning man ultra
01:48 What better place to begin to run than at World’s End?
You can charge a Suunto while exercising so yeah…, and i dont use anti-chafing.
this is a wonderful insight into a long race. I loved this video. Amazing job on this achievement!!
You have to try Pur Activ for anti chaf. It’s hands down the best!
Good review!!I‘ve got an old and basic garmin model and I use petroleum jelly for all parts susceptible to chafing.
Keep on running!!!
Oof and she’s holding her phone too that makes it 3x as hard in my opinion and poor phone it’s probably soaked in sweat
A running friend of mine told me walking is important when doing an ultra. It’s mostly non-runners that think walking during a race is a failure because we always say we are running a race. Anyway, we use the same strategy. I like walking the hills also.
Chris great job o the 100K! Love the new ‘studio’ look I assume its still in your garage next to the weight bench?:) Its funny that only an ultra runner could understand the ‘gesticulation’ of applying a lube with a ‘glove’.
Hey Chris, like Mal Peacock notes below you should look into Gurney Goo or Nut Butter. Heaps of folk swear by Gurney Goo: https://www.gurneygoo.com/
Garmin, Polar, Suunto, any sports specific watch except apple watch would do, don’t get me wrong, I have an apple watch and I love it but it’s a daily commuter watch and I love it, I just won’t use it for runs longer than 10k, let alone races.
Also, A great watch for tracking workouts/races is the Fitbit HR. Battery life is phenomenal ����
Also you were fortunate that the race was a circuit, so you could keep dropping off, changing etc. Most races are A-B and you gave to carry everything with maybe a drop bag or two left at checkpoints.
I had an apple watch but after getting a garmin fenix 5x I’d never go back
Is it feasible to do ultra in 60 s after ten year training for marathon
Good info. I too burned my quads rolling fast down the hills. By the end of the race I could barely walk was so painful.
Good point about walking the hill that is higher the one’s line of sight. Never thought about it and always tried to run it but clearly, it’s better to power-walk it as to not expend too much energy unnecessarily. Good advice! Thanks.
In my view if you walk more than 100-yards outside a check point you ought to be disqualified, because it isn’t ultra-‘Running’ it’s ultra-walking. Sorry, that’s my view, and I think it isn’t fair for anyone to claim they’re an ultra-runner if you are walking any portion of it. To me that’s cheating the intent. Just call it endurance hiking. I think this is what’s wrong with this sport. And I won’t change my views for anyone, not the sponsors of shoes, not for those who are trying to impress themselves.
a great place to walk is at the summit, especially if the weather is cooperative, take the time to enjoy the scenery. have a small mindful moment and reflect a little on how far you’ve already come, before starting the descent.
Watch this next First ultra marathon running mistakes part 1First ultra marathon running mistakes part 1 https://youtu.be/VsSOc2WOUR0
Running my first ultra, a 50 miler, next week and just wanted to say this video was very helpful!
good tip. I have been doing ultras for years now, and this is the first time I’ve heard this bit of advice. On 100M’s, I like 15min run, 3min walk, repeat.
With trails I try to run half marathons or less. Doesn’t always work that way. On a loop I usually pick the most scenic spots and walk hard. Then run the last scenic parts. There’s no strategy there. I just like the view.
Walking is compulsory to keep your heartrate down. Especially in the training.
I started trail running last year and my typical training pace was at 90% of my HR max. End of the season I ran into an overtraining and was not able to train for weeks. My body was totally exhausted…
I consulted a sports doctor and he completely changed my training plan. 85% of my training now is below the anaerobic threshold. 15% should be interval training.
Maybe you can pick that up in one of your videos. I mean just of you agree ��
Congrats for your channel. I find it inspiring. Thx and regards from Austria!
That was very real �� and it was (is) helpful. Thank you for your authentic experience and passing forward knowledge gained. Respect.