Top 5 ultra running mistakes not to make (endurance coach Ian Sharman's training advice)
Vložit
- čas přidán 20. 05. 2024
- If your trail or ultra running race has been cancelled or postponed due to coronovirus, look on the bright side - it gives you more time to train and avoid making one of these five mistakes that top ultra running coach Ian Sharman sees all the time from beginners to elite level runners.
Thanks so much to Ian for sharing these great tips at UTMB 2019 where he unfortunately could not race due to an injury. There will be more from Ian about coping with injury later in the year. The British ex-pat is based in Bend, Oregon, USA. He is the Grand Slam of Ultrarunning record holder and has won the Leadville 100 four times, along with over 50 other races from trail to road to multi-day to ultra. See Ian's website www.sharmanultra.com/ for coaching info - his team can train clients from all over the globe.
One of Ian's coaching partners is fellow British ex-pat Ellie Greenwood, Western States 100 mile Endurance Run record holder from 2012. Ellie will be joining us in the live chat this Wed 6:30pm 18 March 2020. Join us if you can or watch later. Google Ellie Greenwood Wild Ginger Running to find the film if I forget to add the link in here later this week!
----
This film is self-funded. If you found it useful, please support me on Patreon for perks & prizes www.Patreon.com/WildGingerRunning
Follow me on Instagram @WildGingerRunning
Get a Wild Ginger Running t-shirt or buff here
wildgingerrunning.co.uk/shop/
Book a place on my beginner - intermediate trail running training camps here wildgingerrunning.co.uk/train...
Run in the 100-mile UTMB course over 6-days from Chamonix with me here!
www.tracks-and-trails.com/hol... - Krátké a kreslené filmy
I run a 50K in the mountains every year. What does he know that I don't? A lot, as it turns out. Ian Sharman comes across as very likable, and all his advice makes perfect sense. He offers exactly what a lot of us need and may not have realized it: strategies that make sense & advice that one would obviously be a fool not to follow in training & on race day:
*_What are the biggest mistakes ultramarathoners make in training?_*
> Not realizing what the specifics of the race are. Mountains? Technical trails? Need to train for that.
> Heat or altitude? Need to adapt before the race.
> Is the race at a higher altitude than you're used to? Show up a week in advance.
> Don’t run when injured.
*_What mistakes are they making during the race?_*
> Don’t start out too fast. If you go too slow at the start, you lose a little time. If you burn out in the start, you lose hours.
> Not eating enough in training runs. People run 20 miles and barely eat anything. Then in a 100-mile run they have to eat, but their body is not used to digesting and running. Their stomach is not used to it, their gut bacteria aren’t used to it. They’re not used to having to force themselves to eat to get through a race. Also have enough variation in it. Gels may work in a marathon, but can you do just gels for 100 miles? You need different tastes & textures over the longer time: sweet, savory, salty, hard food, race food, different drinks that work for you.
> Know who the sponsors are, so you’ll know what will be at the aid stations and can test that and either adjust to that or use crew or drop bags.
> You may get by on 100 calories/hr. or need 600 calories/hr. You need to know this and what your stomach can handle in advance.
> Test all your equipment. Headlamp (bulb, batteries, etc.), clothes that fit & don’t chafe, backpack that offers easy access.
> Improve your decision-making on the trail? (But how do you do that?!)
*_What about recovery?_*
> Don’t resume running too soon. Allow your body to dictate how much and how soon to run. At least 2 weeks of low running. Walk, bicycle, swim. Not pushing it, but getting the blood flowing around the muscles. Good nutrition. Not having the next race be too soon.
*_Most important advice?_*
> Make the easy days easier and the harder days harder. Need harder to improve and easier to recover. Running hard creates the stimulus for recovery and growth. Then you need to let that happen. 20% hard, 80% easy. If you run 5 days a week, that would be 1 hard, 4 easy.
Sumed it up perfectly 👌
@@Baby75xx Thanks. This video was packed with a lot of good info & advice that I need as my ultaramarathon ambitions grow. Writing some notes helped me to absorb it. Of course, it's great if by writing it up here instead of offline, it's helpful to other runners as well. :-)
A Charmin Ultra ad played right after I finished this video, I’m dying 😂
Seriously??? That is hilarious! Claire
@@wildgingerruns yep! I was in disbelief 😆
Id say Claire's always asking the right questions right for us mere mortals. Awesome!
Salute to the interviewer! Well structured questions. You got the best out of the best🙏
Thank you! But mainly Ian is amazing
The most important thing he said..."Make the hard days hard and the easy days easy" I did that last year and got a 5K PR three times. I was training for a marathon in September then I ran three 5Ks the rest of the year. Each 5K earned me a new PR. Then I ran a course PR for my first race, a half marathon, in January. It really works.
This is incredibly useful. More info in one video than a bunch of forums, blogs and literature I've read. Much of it common sense but I needed to hear it. Thank you
Glad it was helpful!
Such a great video, thank you!!
Great interview, with a lot of interesting advice. Thanks for the upload.
Absolutely love this video. His advice is golden. Thanks so very much for sharing!!!
What a great interview, from both sides!
Great info!
Love this guy, all solid advice. Nice man. Lege
Best advice I've seen in a long time great video great information
Great advice!
Lots of very good advice. But that would not have been possible without your sharp questions, thank you!
The best advice ever. He made so much sense. Also on topic at the end haha.
11:30 The best advice I've heard in a while! I needed that!
Really great advice. Great questions to draw out Ian's wisdom
Glad it was helpful!
So much great advice in this video! Well worth viewing from beginning to end. Pacing during any race is so important, it's what makes the difference. Pacing is also just as important during workouts as well. I always say you should start out hard and finish harder during a workout because it prepares you for race day when it is going to feel just like that.
Making the easy days much more easy........the best advice I have heard. That is 100% my problem. I am going to change this.
Glad it was helpful!
Excellent interview.
Thanks, Ian is amazing, thanks so much to him for this!
Great advice - thanks!
Glad you liked it!
Amazing advices, thank you coach 🖤
Glad you like them!
Fantastic. Much appreciated.
No probs hope it helps you out Matt
Really helpful video, thank you for sharing your secrets!
Glad it was helpful!
It's been a while I heard such good advice for ultra running!!
Ian is ace isn't he
Hey Claire…great video for me! Will definitely be coming back to this one a few times in the future!
@@wildgingerruns Without Covid-19, this would've been my transition year from half/full marathon distances into ultra distance running, so I am really keen on getting all the advice that I can from experienced ultra runners. This weekend coming would've been my 1st 50k mountain race that I would've actually been racing (not just running to finish), but that was cancelled yesterday. 😢 I guess most of my mileage going forward will be done solo…do you have any advice on maintaining good running psychology around long (30k+) runs on your own? I find that I get very demotivated when I have a very long solo run approaching, sometimes to the extent where I have to force myself out the door because I just don't want to go! Please help!
It's great that my father in law who got me to run marathons and do triathlons told me most of this advice. Always welcome his advice and seconded by a pro
Incredibly useful thanks
Glad it was helpful!
Such clear excellent advice
Glad it was helpful!
very helpful talk!! thank you guys
Ian is amazing, glad you liked this!
Hey that was all very useful info. Thanks!
Glad you liked it!
Advice from a proven champ of hundred-milers, yes please!! Thank you Mr Sharmin 🙏
Fantastic advice for us newbies.
Glad it was helpful!
Great tips!!
Awesome! Glad you liked it, Claire
I'm 49 and hoping to run my first unofficial marathon in 12 days, my furthest run so far is 35km. I found Ian's comments at 10:29 to be particularly helpful. I am sure I make the mistake of running too many medium runs instead of the 80:20 principle, I suppose it's all too easy when training to allow yourself to run faster than you should. For me there's a battle between common sense and the endorphins telling me to go faster.
Go for it! Glad you enjoyed Ian's advice
Fantastic video... very interesting to hear his assessment of what amateurs call easy runs and hard runs.. they are so very close in reality where the elites are well spaced... Saying that I still find it incredible that people run that fast anyway...
I’ve watched a few of these types of video recently, trying to build my knowledge base. This was the the best one.
Great! Ian is awesome isn't he
Great content, signed up 4 my 1st 50k in the end o' the year. Really excited. Gave you a SUB! Cannot wait to binge watch your content
Aw thanks Lizzy, hope you like it, there is a dedicated ultra training playlist here that you might like, and I also make the live broadcasts with our experts, pros and coaches into a weekly podcast called Wild Ginger Running also and available from all the usual pod providers. Might be useful to listen to on your long runs! studio.czcams.com/users/playlistPLyZ16LRfpz0A9FttMd01qgbylfEbZm8Lo/edit?o=U
Thanks to this video thus really help a lot..
Glad it helped!
Love the endorsement of 80/20. Such a good idea
@@wildgingerruns could not agree more I train by 80/ 20 and use the method in coaching as well 🙂
He's one of the greatest ultrarunner ever. The King Of Leadville!
He is amazing!
Great video...... just starting my trail running adventures and this is valuable info! Hey maybe I need a coach :)
Great advice, he explains everything so clearly 👍🏻, looking to book my first ultra for next year in the UK
Best of luck!
Which one you doing, mate?
@@Tcoldsteel The Wall, Carlisle to Newcastle, should be fun ( I think 🤔)
Very helpful video :)
Glad you think so!
Great interview. I'm not an Ultra Runner (yet), but still I heard here some gold tips, even for the daily training.
Glad you enjoyed it!
Thank you so much for this highly valuable content.
I really appreciate every word that he said for the well been of an athlete, he just display a great understanding of been practical, been wise and also to rethink how to do the right things by practicing and been careful.
Congratulations
Cheers from NYC
Such good advice Hearing Comrades and Bruce 🇿🇦 in an interview outside SA ❤
Cool!
Absolutely brilliant!!
Ian is great!
Thanks
Thanks so much Ian that is very much appreciated! Claire
Great advices !! 👍👍👍
This is the one critical fact about training.Wish I'd worked this out years ago!
Lol me too!
Great interview !! So much fantastic advice . Absolutely spot on about us normal folk trying to kill ourselves on every run . Really gonna try hard to run easy .
Awesome! Glad you liked it, Claire
All great advice, you can tell he’s a fast runner by the way he thinks “8:00-9:00 min/mile running pace is super slow, like walking” 😅
Ha ha yes I know, that's like my fast parkrun pace! I'd swap that to 10-12min mile-ing for normals like you and I!
"Sharman Ultra" haha so good
Lol it is very amusing
i rly hate running, watching people like this makes me think it cant be that bad, maybe tomorrow ill go running! or the day after that! or the day after.......... :D. great vid
Lol! Start with walking in some running gear and do a little jog for a few seconds whenever you feel like it!
@@wildgingerruns Im trying to convince myself to run a mile after my workout. Are you saying i can just pretend and walk a mile? Thats not a bad idea tbh :D
He's a smart guy.
Defo he's awesome
@@wildgingerruns yep, basically he confirms my thoughts while I'm listening to him. Pacing is a winning factor for 100 milers.
08:30 - doing too much too soon. Running to early again
Tell that david goggins who did a 2 hour recovery run the day after finishing the 240 Moab in second place 😂
Lol he is superhuman tho ;)
When Ian talks, I listen. Even his assistant coaches are world class (Zach and Ellie). With a great sense of humor (14:41) - I believe he holds many of the fastest "Elvis" marathon records!
Thanks so much John! Glad you enjoyed it!
Most races are in summer?
Try the opposite hemisphere.
I once ran around the block … once.
You can do it!
I deadass thought it was sponsored by toilet paper until the end
I should have asked Charmin to sponsor this shouldn't I!
goggins be like why not do 50 a year
dude casually glides by at 4:00????
oh my god they stay gliding
Lol never noticed that before!
Congratulations every runner! The best running event in every our race details in Google ;DUV ultra marathons statistics 😄😄so nice life as we add miles in our account search by name in DUV😃😀just bcz our healthy life
Not sure what you're writing here but thank you for the comment!
@@wildgingerruns thanks too for your answer,, so nice run as many years as possible according German site duv ultra marathons statistics registration our every race more than 42195 mtrs😊😊
I see your sugar coated digg....New Flash..... Coming form the Ironman World.... this is "old" news.
What is this comment
Very extreme political group.....
Er, cross-post perhaps?
Great advice!
Glad it was helpful!