7 Essential Tips For Running Long Distance | Ultramarathon Survival Guide
Vložit
- čas přidán 31. 05. 2024
- The popularity of running an ultramarathon is on the rise, & preparing for your first ultra will be like nothing you’ve ever faced before! Mark has recently survived a couple of ultras himself and learned a lot from them. So, today he's going to be sharing a bunch of tips to help you too!
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/GP
The popularity of Ultramarathons are on the rise, & preparing for your first ultra will be like nothing you’ve ever faced before...trust us on this one! The very nature of an ultra is that you will be pushing yourself beyond your previously established limits of physical endurance and mental resistance - and that is mainly why we want to do them!
So, ordinarily, you may be preparing for events to beat a personal best or race other competitors. But an ultra is very different. Mark has recently survived a couple of ultras himself and learned a lot from them. So, today he's going to be sharing a bunch of tips to help you too!
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/GO
Watch more on GTN...
📹 How Hard Is It To Run 100km? 👉 gtn.io/Running100km
📹 Running Everest's Elevation! 👉 gtn.io/GTNeveresting
Music - licensed by Epidemic Sound:
ES_Bag On Me - A P O L L O
ES_Bubblegum - Dylan Sitts
ES_Crack On - Dylan Sitts
ES_On Track - Dylan Sitts
ES_This House - Gregory David
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the world's biggest triathlon CZcams channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers - and everyone in between!
With the help of our former pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
- How to swim, bike, and run faster with expert knowledge
- Try our session ideas
- Investigations into wide ranging topics
- The best triathlon bike tech and gear with pro know-how
- In-depth, entertaining features from the heart of the sport
- Chat, opinion and interact with us across the channel and on social media!
Join us on CZcams’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
BMC Switzerland: gtn.io/bmc-bikes
Canyon bikes: gtn.io/canyon-bikes
ENVE wheels: gtn.io/ENVE-wheels
Felt bicycles: gtn.io/Felt
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Profile Design: gtn.io/profiledesign
Team Bath: gtn.io/TeamBath
Zwift: gtn.io/zwift
CZcams Channel - gtn.io/CZcams
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe - Sport
Another great tip that I always give out to people is "Things don't always get worse". If you hit a low point or the dreaded wall, just keep going, things can get better. I know this from experience.
Thanks for sharing
For longer races, the key is to start slow and ease off from there :)
That’s it always
Totally agree :) My favourite mantra is: If, at any point during the race you are thinking you are running too slow, go slower!
I have some advice!:
In your final five km of an ultra try to think to yourself “this is the last 5km and after this I won’t be able to run for a while and I’m so proud of myself” I found it really helpful to just enjoy and feel greatful to be out side and reminding myself that I love this in the last 5km.
Also nutrition!!! I can’t believe you skipped over this 😅 super important to remeber to hydrate and take good with you while you run. When you’ve finished your ultra have an isotonic drink and a recovery meal. Also 1hour if stretching I found really helped.
Lastly, if you’re stopping stretch. Just a few lunges while you eat or refill your water bottle will help your legs later
just completed my longest run of 63 miles at the weekend, great tips in the video!
The key is to start slower than slow and then get even slower! Embrace the pace. Thanks so much for the great tips!
Just signed up for a 50k in September! (I had signed up for the same one last year, but it was canceled due to Covid 😥) Excited and scared!
Still vividly remember my one ultra, great advice here! Start slow, slower than you think, then slow down a bit more! I did a 40 mile event, pretty much ran the first 25 miles, then paid over the last 15. Sitting down at feed stations was a bad plan, getting back on your feet is tough, though maybe on longer events you really need to sort your feet out occasionally?
The feeling over the line is incredible 8)
Just ran with a friend yesterday while he was doing his 100k ultra. Best tip, don't do any of it alone. Try to have someone with you throughout, even if that means having different people lined up for different segments.
In many races, especially in mountain races this is unfortunately not allowed.
Running alone through the hills during a race is my favourite part and the draw card for me. Getting out of the crowd and isolated with nature and the elements, Luv it.
Beautifully constructed, informative and was much needed. Kudos to your market research team in identifying what we need. Cheers😇💯
My advice is not to focus too much on electrolyte consumption, a lot of ultra runners overdo it and it can make you feel sick during a run. I try to focus on eating frequently rather than consuming liquid calories. Also, if you're feeling sick then just stop eating, your body probably needs to find its equilibrium so give it time to adjust
Thank you so much for this vid. Great advice. Working up to my first ultra in November and this is all so invaluable. Love the tip about getting out for a walk after the run. 👍
Hi GTN - thiis was a great video - between this one and the one of Mark running the 100k, it is inspiring me to try an ultra-marathon.
4th, ultra marathon is all I could find now, while most road marathons are canceled. This video is very helpful.
Very professional, very good 👍 explaining, good 👍 tips, very sympathetic. Show us more videos like this one.
Great tips. All true. If I might add, poles are also super useful later on in the race as you get fatigued and your knee drive isn’t as good as in the beginning. Your feet start slouching and there is a real risk of face plant. Those poles have saved my butt more than once because of the extra support and pivot points. Highly recommended!
spotless and valuable. cheers
hi, I am following your channel from a long time .. Your thumb rule of 1+ running pace min is excellent one. Your channel simply apogee to all the learner who are in pail till now.
Love the tips! I've done 2 ultramarathons so far this year. I have one in a few weeks and going to look for one more to do. Your tips are so spot on. Love the walk the hills tip as its often overlooked! I couldn't agree more about limiting the stops. When I took a 15 minute break, getting going again was not easy. Thanks for the video!
What event is your 3rd?
Hello. I have only done 1 ultramarathon. It was a 100K in Millau, France. I enjoyed it very much. One advice I can give is to stop to fix any small thing that might be bothering you, be it a very small rock or sand in your shoe, or the clicking sound of your laces on your foot pod. In a very long event little things may end up hurting you badly (like in the case of the rock) or frustrating you for a stupid reason.
In Millau, they let you have a “follower” in a bike. I had this done by my son who gave me food and drink the whole 100K, I can not stress how valuable this was firstly to avoid stops completely (I did not stop once in the whole race), and secondly to cheer you up when you are breaking down. I ended up with a 10:40 time, I was very happy about this and hope to do another ultra again here in Spain, although I am now 55 so I will have to be careful about this.
LIve the present moment, and pratice that beforehand.
I've found that the most enjoyable parts of my 100k were those were I sort of let go of the distance ran/left and all that, only to focus the run itself, as if some sort of meditation.
Great video!
VASELINE. 😆👍
Never done more than a half marathon, but your advice seems sound for when I do my first full.
Looking forward to using all this advice.
I am taking on my first ultra in 30 days. Cannot wait!
How did it go?
@@richt3993 got lost and is still wandering the wild 😂
@@rigon28 😂😂😂😂😂😂😂
Not an ultra, but I completed a full Ironman distance triathlon, all day I kept an eye on Hr, didn’t want it going over 160bpm, so eased right off going uphill on the bike and run. Swim was just as relaxed as possible. Definitely helped me get through it.
I'm also moving into ultras from a tri background (albeit 70.3's), and found that experience of a prolonged operating time really beneficial. Only hit the 50k so far, but now adding 1100m elevation to that so we'll see where this ends up :))
I miss training with full gear. The first ultra I was in shock how heavy my backpack waswhen filled completely.
I gave this video it's 1000th like!
Oldie but a goodie
So helpful, thank you! I’ll be taking on my first Ultra this year so need all the advice I can get,
The ultra is about the prep. Learning how to listen to your body, nutrition and hydration and proper sleep are important.
Really love and appreciate what GTN is doing, hands down to you!
I am about to do my first organised 50k, the distance doesn't scare me as I have done quite a few longer once already (ranging 50K-120K, self supported) . But what to think about when you have your pitstops and they are all you relay one?
I get a feeling writing this that ... why do I worry?! to be honest when I do a self supported one, I can then be me own boss. I won't have that opportunity on a organised one. So
Question; any recommendations in the preparation (water, electrolytes and so on OR am I over thinking it?
5 min/km is your easy tempo??? That's above my threshold pace. How? :D
starve yourself and dont eat and be 6ft + tall
How would you run a sub 3 hour marathon if 5min/km is threshold pace...
@@bikeinmotion Quite easy. I wouldn't. :) xD It is very impressive though.
Many fast sessions
@@nerdwana5813 Just look at his 5k race time..that was impressive
I gotta break my hour runs up through the day but I’m going for 30 miles total one day this week, usually I’ll do a 10k almost daily
Great content. After 8 years out of the running scene (injuries and stuff, work,...) I got back to running (thanks COVID). I see it as a 9 year project to run eventually the MOAB240. Still early days, training first for a 5k and we will take it from there...but nothing wrong with running towards something that seems impossible as a goal imho
Fingers crossed
That's why we're ultra runners... because we aim big!! Best wishes with your 'project' and enjoy the journey!
So true! I discovered skyrunning in a CZcams video after covid hit. I've only ever run up to half marathons, but I'm now planning on the Glen Coe Skyline in Scotland in 2022. That crazy big scary goal had me more motivated- and making more progress- then ever before. Good luck on Moab!
How’s the training going ?
@@79devo with ups and down due to the virusses that plague us and a broken foot. But I am up to around 30k...so, slowly building up
Great plan and goal. I have just signed up to the Dragon's Back Race 2023 having very limited race running experience to date: one Ultra (50k) in 2019 and a 32k run 2 weeks ago. Aiming high and dreaming big, it's what drives us... Good luck on your journey 👍🏼
First ultra this weekend 🙉🙉🙉🙉🙉🙈
I do one ultra every year and absolutely love doing it but I do have a problem with my nutrition because it’s not like the nutrition guides for marathon or half marathon distances, maybe you guys could give a hand with that in a future video??🤞
For sure!
GTN.... you always motivate me to do an ironman.... not i want to do an ultra too.
Training for my first Marathon at 34 coming out of my own retirement due to weight lifting and injuries. Even when I was younger i was not fast probably 6min per mile at best for long runs nothing fancy.
My longest ever was 15miles and I know about myself is endurance I can run a long time.
I figure knowing myself I believe i have what it takes to finish a ultra marathon will see.
What about hydration and fuelling ?
I would highly recommend considering using heart rate to take the guess work out of pacing, particularly if you're fairly new to running. I use the 'MAF method' which works for me. I also adapted my fat burning in order to take much of the hassle out of fueling and refueling. I carry my fuel 'naturally' and just need to trickle feed carbs in drinks - only 25g per hour works for me for distances up to 100 km. Zero gut issues!
What’s your general daily intake to adapt to fat burning?
@@aaroneich1 I mostly eat high fat low carb but I don't micro manage grams/calories. I eat mostly meat/ fish - rarely chicken or turkey - and low glycemic index vegetables. Thats usually all veg grown above ground. I originally missed fruit but do eat berries. Nuts and seeds are good. I don't eat sugary foods or foods containing grains if I can help it. Fasting is a help, particularly intermittent fasting. As is training in a fasted state. I'd recommend the podcast the Science of Ultra.
Is Walking hills good for regular running?
Awesome tips. I've run several half marathons and marathons and now planning to participate in a 63km ultra.
I have an odd question. After about 30k, the sweat in my groin area starts to affect and I will get a bad burn. I'm a bit afraid of it and would like to know how I can at least mitigate it. I skip wearing underwear which is helpful and wear tight running pants. Any other tips?
Apply petroleum based jelly or try using body glide runner stick. It should help with the shafing.
Is that causey arch cliffs?
Fraser seems to have disappeared again. Hope he's doing OK.
I'm doing my first 70k ultra with 3000m elevation and i'm super exctied!! But also i'm very nervous since my longest runs are about 45k and i never did such elevation ^^ sure, part of the ultra is to go beyond what you believe you can achieve but i'm very nervous.. anyone got a tip for a newbie on how to handle with that? Thanks a lot!:D
How did it go??
@@benjaminbdv6793 It went well :D i had sore legs for a few weeks but besides that i'm really glad i did it, because i'm mentally ready for everything now:D as always the key so success is consistency
Bring some boiled sweets to keep mouth busy and release some sugar
After ONE 10-minute mile I'm at 90% max heart rate and need a couple of days to recover. How the hell can anyone do that for 100K or 100 miles?????
I can't begin to imagine how miserable an ultra on a track must be.
How steep do hills need to be for poles?
I don’t think it’s about just gradient when “to pole” or “not to pole”. Ive seen runners carry and use them while just powerwalking and hard core trail runners who never use them.
I don’t use them …. (Yet). I haven’t found the need.
6:47 pace for 100 miles?!!!!!! 😱😱🤯🤯
Do you have any advice on training plans for a 50k?
You can't fully prepare for them. To a certain extent you gotta do it and see what works for you. Will probably make errors in first go but you learn from them
#1 tip: Read 'Can't hurt me' by David Goggins.
@Steve King #1 tip: Read 'Can't hurt me' by David Goggins
done that in a 47k then 58k ultratrail...
Dont forget to plan food... i cant stand only gels for a 50k race
I've got my first 50k in 3 weeks, and I haven't nailed down my nutrition. What are your favorites?
You missed food and hydration
My thoughts exactly! Maybe a topic for a video of its own?
I ran my first ultra back in 2017. Finished in about 9 hours with minimal training and carried a 40 pound pack like a moron. Ended up with kidney issues the next day and spent 2 days in the hospital. Best thing I ever did though.
Great stuff like always. I think it will be great if you do clip about ultratriathlon, about double and triple champion Robert Karas. He is world record holder in dabble and triple ironman! 🔥 🚀 I think he i one of best triathlick in world!
@robert_karas_teamkaras
OK FINE I WILL RUN AN ULTRA QUIT YELLING AT ME
DO IT 👏 DO IT 👏 DO IT! 👏 and let us know how it goes 😉
What the furthest you've ever ran? 🏃♀️
56k...would have been further if not for my knee giving up
70k last year. Going for 100k this weekend. 😝
114K Patagônia Run with 5K of elevation gain.
Only a half marathon, but I've got my first 12 hour ultra in 6 weeks, and I'm aiming for a 50k.
100km 👍👍