Training for my First Ever Ultra Marathon
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- čas přidán 19. 06. 2024
- We've set Sarah a few challenges over the last year but none will be as daunting as her next one, completing an ultra marathon in Thailand. Before heading off across the globe, Sarah caught up with ultra runner Paul Tierney, who gave her some advice on how best to prepare ahead of a punishing 54km UTMB event in Thailand.
Paul is a great person to speak to about this as he has previously completed the Lakeland 100, a 100-mile ultra marathon through trails in the Lake District National Park; he completed the race in 20 hours 42 minutes and he now works as a running coach based in Cumbria, specialising in natural running techniques.
↓↓ What are your tips for running an ultra? Are you thinking that 2022 might be the year you finally begin training for one? Let us know in the comments below. ↓↓
What’s in this video?
00:00 Training for my first ever ultra-marathon
01:03 How do I train when my goal is to finish?
03:20 How do I stay motivated while walking in an ultra?
04:55 How do you tackle hills?
06:28 How do I pick up the pace after a climb?
07:00 How do you manage speed?
08:36 What kit do I need?
10:49 How do I run downhill?
11:38 How do I fuel for an ultra?
14:10 What should I do at an aid station?
15:50 What do I do on race day?
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What are your tips for running an ultra? Are you thinking that 2022 might be the year you finally begin training for one? Let us know in the comments below.
2022 is my first year training for an Ultra!! Started training for it last Monday, so this is very well timed!
Enjoy it. Simple
@@phoenix492 Best of luck for the ultra Stewart! Which one are you running?
@@runningchannel The Goring Gap 50k in May, and then hopefully the Ham & Lyme 50k later in the year!
The big ones for me have been: don't have your shoes tight (your feet will swell a lot and fatigue), sort your nutrition, and use poles if there's any climbing or uneven ground.
Wasn't Sarah an "average" runner who had never run more than a half-marathon just a few months back (okay maybe 8ish months back)? You aren't average anymore Sarah. Doing great!
ha! Yes, we're going to have to recruit a new "average runner" now. Sarah's best in the office these days!
@@runningchannel can I put my name forward for that? 😂
How about a below average runner?
It's cool she does what she likes and all. But would be interesting if one of your runners would develop in the "fast"-direction rather than the "long"-direction. But maybe that's just me as a somewhat faster runner myself.
@@runningchannel I’m putting my name forward.
Sarah is no more an "average runner". Massive props to her, just finished her first ever marathon 2 months ago and now doing ultras.. WOW. We're so proud of you!!
Love how Sarah comes across on camera. So positive and such a natural. Keep on inspiring
😍
She's so funny as well! Hoping to say hello to her at the Running Show next year - only met four of them thus far - Awesome Anna, Athletic Andy, Kool Kate and Relentless Rick.
The two best pieces of advice that have got me through all my ultras are 1: practice your run/walk strategy, getting used to that start stop feeling is critical for later in the run when starting to run after walking gets really hard. 2: rather get to the start line underprepared then injured or sick, listen to your body in training and take the extra rest days when necessary.
Good tips! After tearing my calf muscle a few years back, I now pay a lot more attention to how I'm feeling mentally and physically in terms of what I can do each run.
Great tips and so important to listen to your body! Thanks for watching 😊
Sarah’s progress is amazing!
Thanks for the kind words Oleg.
I love Sarah's attitude. I remember her feeling like crap one day in her "follow my watch" video and still, she's always like "lets get this done." She just does it and ticks it off. Great attitude and energy. I want to be more like her. Go, Sarah!
Thanks so much!!
WWSD?!
@@amdelorey lol! You just gave me my first running mantra. I need to have Sarah's get it done attitude.
@@amdelorey WWAAKRSD surely?
First of all good luck!
Regarding advices (in no particular order):
-check the food it will be available during the race (see what works and what doesn't)
-about 4-5 weeks before the race do a 6:8 hours run (loops are great for this... So you do not need to carry way too much)
-chafing can be a problem, take with you K-Tape (different lengths) and applied them as soon as you start to feel that something is not working good
-start with K-Tape in the areas that can be problematic ,.. normally areas of your feet.
-learn the trail... Check elevation maps, CZcams videos, and talk with people that already run the specific race.
-my advice for most of the stations is in and out as fast as possible. Cutoff times can be a b**ch.
- be more on your feet than usual... We normally seat way to much, your body needs to adjust to the change. Stand-up desks are great
Enjoy the race and the training (much better than marathon training)
Such great tips and advice! Thank you 😊
This is very timely! After 22 marathons, I’m finally ready to tackle an ultra and the advice is very helpful. One subject I don’t often see covered is whether someone needs a crew for support or if ultras can be self supported. Would like to see more on the subject, thanks! Greetings from Los Angeles.
Did my first 100km self-supported and self-navigated mountain race this year. Things I've learnt:
1. Eat at regular intervals to sustain your energy (I bonked after 70km after not eating after 3 hours). Took about 1,5 hours to get out of the rut.
2. Practice race day nutrition to see what works, things that might upset your stomach, etc
3. Train the mind to be positive when things get tough
4. Wear new socks on race day. Don't want them blisters 😂
So excited to follow this journey you're on Sarah! Can't wait for the next set of videos and all the best for your training.
He had SO much wisdom to share - wow!
Great stuff Sarah. Amazing to see how quickly you've gained huge achievements as a runner 👍
Can't wait to see the actual event video Sarah!!!!! The picture of you crossing the line clearly shows how all these challenges are having a positive effect on you physically !!!
Good luck! Can’t wait to watch more videos on your progress! 😁
This a super useful video. I'm gonna go for my first ultra in 2022. Sure I'll rewatch this several times.
All the best for your ultra, Sarah.
A great video & excellent interview Sarah!
Sarah, so excited to follow your Ultra prep 💪🏾👏🏾
Wuaw Sarah what a wonderful challenge 2022 go!
Fabulous video! Thanks for the advice :)
training in such a beautiful place seems very fascinating and fun🙂🙂
Killing it as always
Great video. Got my first 60k ultra in January. Some good info on this 👍
Wow Sarah is hard-core. I just ran my first marathon the same day as her but I want to do a few more until an Ultra. So intimidating. You got this!
You're my hero Sarah!! An example to follow!! 💪💪
Perfect timing...I am finishing a training block in January to then transit into training for a 100K. Great video as per usual!
Excellent video and incredibly useful practical tips. I’ll try to adopt for my current ultra marathon training. Thanks heaps and good luck with your run Sarah.
Can't wait to follow along with you. I recently decided to train for 50k. Cant wait to see your training plan.
Good luck Sarah, hope your journey is amazing.
Great video Sarah....
A friend told me the week before my first Ultra and said there is no wall.... THERE IS NO WALL........ get that in your head.... you can't stop.... you have to keep running only 6 more miles..... easy chatty pace, doesn't matter just get them in!!! Job done !!!
Informative, helpful and motivational.
Thanks!
Love this Sarah! You've done amazing and you're so inspiring. I did my first marathon when you did yours and really got so much comfort and advice from your vids. Like I had a virtual training mate. Loved seeing Paul too, so inspiring, great advice, and snickers and turkish delights, man after my own heart.
Might want to think about the heat and humidity because it's in Thailand. I've moved to Hong Kong and I find the heat and humidity unbearable in the summer. Goodluck, I'm sure you will smash it.
Great video. Got my first Ultra (Lakeland 50) next year so need all the advice I can get x
Thank you!
Always inspired by Sarah and by the rest of the TRC. ❤️
Sarah has came on leaps and bounds. Literally! Inspiring stuff. The last year or so I’ve been a bit down and running has been nonexistent for me, but starting to watch the running channel again and it’s giving me the urge to get back out there 🏃🏻
Planning for my first Ultra in 20+ years next July. In those days I ran with jelly babies pinned to the shorts. It's a bit different nowadays especially as I am much older now. This was a great intro video. Thank you
Sarah, you doing awesome. I can't wait for your first Ultra dear. All the best wishes & prayers for strong finish.
Thank you so much Jurgen. Thailand video will be out at the end of the year and we can't wait for everyone to see it!
Great video. You didn’t talk about running poles. I know it’s more of an alpine thing than a UK thing to use poles, but I find them a great help in longer distances especially because my feet are quite clumsy on technical terrain when I get tired. Also helps to keep me more upright on the uphills which aids breathing.
Runnng my first ultra in october so I'm Happy i Found this channel!!
Because of you lot, I'm now planning on doing an ultra next year! I hope your happy 😄 having done 3 marathons now, I want to progress on to something harder, so I'm going to opt for a 100km ultra.
Thank you for all the videos, they're helping me get back into running after a knee injury during my last marathon. I really appreciate the content you put out. Thank you to you all! :)
I'm training for my first marathon next year. At first I thought I will just sign up for classic marathon, but then I saw beautiful trail event in my country in October and it is 47 km. A bit more than marathon, but it's ultra already! Sounds so cool! I'm in!
That's awesome, good luck!! I ran a couple 50ks before trying my first marathon too, and it made the marathon downright fun! 😆 (Still slow, but fun!)
Wow!!! GREAT ADVICE from Paul Tierney!!!! Thank you!!!!
Glad it was helpful!
It will be interesting to see how you handle the humidity in Thailand-I lived in Chang Mai for a while and the heat and humidity was a huge system shock when I exercised. Lots of water is going to be essential (or a Thai Tiger beer!). English weather is very mild when it comes to heat and humidity from what I remember. That said, God speed to you in your training.
Love how fearless you are Sarah! Keep smashing those goals !
Thanks Janice!
Thanks for this guys. I’ve done a couple of ultras, some not very well and one DNF. I’ve got 2 lined up in 2022 and from your video can see where I’ve been going wrong. Lots of plans to put in place now….thanks again.
Ron.
Very informative video ❤
Massive respect Sarah, you truly are 'getting it done' I'm not planning an ultra any time soon but have been building toward a marathon race in 2023. I especially liked the Turkish Delight recommendation. Never really got on with gels and I love those little bars. Have bought in a supply for my regular 25-30k runs 😁
Thank You -- Just completed my 3rd marathon 9 days ago at Myrtle Beach, kept with the 5:30 pacers and thinking about taking the next step
Wow Sarah!! Go you. Marathon now Ultra. Well done. 👍👍👍👍👍👍👍
Nice tip about the Turkish Delight. Nodded in agreement at your point about flavour fatigue.
This was awesome. I'm aiming for an ultra right now and these tips were exactly what I needed! Thank you :)
Thanks for watching Sean!
I have tried several times to do a couch to 5k but always gave up around 6 weeks in! Im a big 25stone guy and just invested in a set of New Balance and going to push to get running and make it more of a hobby than a chore, with a little one now my health is taking a huge priority shift and your videos are really helping! Please all of you keep up the good work! 😀
This was really helpful and entertaining, thank you. Having started running April this year (2022), I’m doing my first ultra (Thames Path 100k) next September (2023). I’ll be using loads of these tips.
You'll smash it Sarah💪
So glad I finally got a chance to watch this one today. Running/Hiking the Lakes is my ultimate bucket list item. We were supposed to visit last Summer, then this Summer, and now next Summer, but who knows when the Pandemic will end. I hope the people of England know what a wonder this beautiful area is. As a suggestion, how about someone from TRC taking on the Bob Graham round?
Wow, you completed so much this year. Hope your company gave you a pay raise for every challenge you completed :))).
Sarah - you are my hero! I want to start trail running in 2021!
Thanks so much Mimi! Best of luck with your running! Have you got any races in mind? Sarah 😊
Heck yes! I’m on my first 50k journey! 10,000 ft. Elevation gain with this doozy too! What I’ve been hearing from others is that building the aerobic base is more important than anything. Consistency and up the MPW!
Best of luck with your training!
Sarah's come on really quick. Her improvement has been impressive to watch. Good luck!
Just 3 years it's taken as well.
I absolutely love this channel! I'm so excited to see Sarah tackle this challenge! This was such a great video full of usable tips.
I stepped up to ultras in 2020, and have been focusing on just finishing. 2022 is going to be about succeeding, instead of surviving. My basic tips:
- You DON'T need to have run a marathon before trying ultras. The training will get you where you need to be. Go for it.
- You DON'T need tons of time to train, though it helps. Squeezing in 20-30 minute runs, yoga, or strength sessions on busy days adds up to big gains over time.
- Find a marathon training plan that is realistic for you, and don't hesitate to tweak it to match your life. This will get you through 50ks.
- Don't hesitate to take a rest day, cut a run short, etc. Undertraining will slow you down. OVERtraining will take you out.
- It doesn't have to cost a fortune. Sign up for races with the early bird price, hunt for clearance and quality second hand items, etc. They'll be dirty after their first run anyway.
- Common wisdom is a great place to start, but don't hesitate to try something different in training. Try sitting down to see if your legs like it, do a few runs with run/ walk intervals to see if it actually improves your overall speed, eat all sorts of foods before your runs to see how your body reacts, eat whatever is comfortable. (Ex Courtney Dauwalter) There are so many golden tips that work for many, but don't hesitate to try something different (in training) that you think might work better for you.
-See what the most common foods are at aid stations, and work this into your training, so you can carry less, and know during the race that you can grab a handful of whatever and be fine.
- Have fun and enjoy the atmosphere- ultra runners are the most encouraging, helpful, friendly group of runners out there!
One of my new years resolution is to be physically fit.. Glad I found this channel.
Try to get to the Running Show in the UK if you can.
I 😱!!! Sarah is crushing these goals...I'm here for the ride! This will be epic
I started running in January this year and have ran 5 half marathons and 1 marathon so far. My plan is an ultra next year as well! Good luck!
That's AWESOME, go get it!!
Couldn’t be better timed!
Your advice has seen me through a half plus full marathon. I’m now eyeing an ultra next year having done the London Marathon in October
Thanks for all the vids - keep em coming 😃
Great to hear you're finding these videos useful Glen. The full Thailand video will be live before the end of the year so you'll get a good view of what you can expect in 2022! Let us know how the training goes for it.
@@runningchannel do you have a vid for the best ultra equipment?
Good luck with this Sarah! The weather in Thailand will be challenging after training in the UK.
The tip is to walk up ALL hills, no matter how short.
Thanks Mark!
thanks for the tips Sarah (and Paul). I've got my first ultra in July and i'm slightly bricking it but hopefully if I can stick to my plan and keep consistency (this will be my downfall), I will get through it. My only goal is to finish... :)
Honestly, though following the plan perfectly is always the goal, arriving at the start slightly undertrained, and taking longer than planned, is far better than being slightly overtrained, and possibly not finishing at all, or being in more pain the whole way. Good luck!
This was super informative. Good luck in Thailand Sarah.
Glad you enjoyed it Patrick!
@@runningchannel I thought even to use some of the tips for standaard marathon training. Thanks for being insperational.
Best of luck to Sarah. My top tips:
1. With ultras every step whether running or walking brings you closer to the finish line - so don't worry about how fast, its about finishing it which is an amazing experience (can't truly express how amazing the elation I felt this year when I crossed the finish line for the Thames 100km Ultra)
2. I highly recommend that you have a support network ready for the day -whether it be pacer or a team at the next pit stop or someone available you can call - your mind can play a lot of tricks when you have been on your feet for so long and the support can make all the difference at the final leg.
3. And if the ultra provides the facility for a kit bag that can be moved use it to the fullest extent, and only carry the essentials in your backpack
First off, THANK YOU. As a "non runner" I now go out not running every day I can, training towards my first ultra in October 2022 (Now August). From being a chunky powerlifter to losing nealy 20 kilos as I am also doing this on a keto lifestyle.
So, no gels for me. Once I was not running over 5k I started with training my body to eat while moving. I eat cheese!!! My body burns fat for energy, all my long sessions (over 10k) are done very early morning and fasted over 12 hours minimum.
I have yet to feel that shaky sugar dip .
But my take away from all your videos - inspirational.
For anyone who is older (I am 58), yes you can do this, just dont do it with your 18 year old brain.
I love where my mind goes when my body hurts and the only music I hear are my feet and breath mingling with the universe.
TRC da real MVP
Go on Sarah!!!
For Aid stations I first deal with what I call admin - do I need to sort out my pack, are my feet OK, do I need to change my socks etc. Deal with that first. Refill bottles and get snack. I then eat while walking the next mile or so, better do to a 15min mile while eating then at least you are closer to the finish, do that 5/6/7 times and you have covered a decent distance just eating snacks.
I love this! Wasting time at aid stations, often chatting with people, is my nemesis.
One important tip whilst running an ultra, is to smile at other runners whilst believing in your training. A happy smile or a couple of encouraging words to another tired runner, can payback when you are feeling low, and get you across that line. You are part of a magnificent team sport where most will help those in need.
It's so true! And added bonus, focusing on lifting other runners up distracts from your own discomfort!
@@Kelly_Ben there is no "I" in TEAM. We all run the same distance to get same medal
@@gordonglenn2793 But there is an M-E. Sorry, couldn't resist. 😆 Ultra runners are by far the most helpful and encouraging runners I've ever seen, willing to offer gear, food, etc to total strangers to help them succeed in their race, even though technically they are the "competition". We're all out there together fighting the distance, conditions, and our own bodies and minds, and THAT becomes our main competition, as opposed to each other. Many of us are just looking to finish, and perform as best as we can for our own abilities. But I'm guessing we all look at our finishers place, too, right? At the end of the day, if helping others also helps ourselves, that's an absolute win for all. It's like science proving that giving a gift/ donation actually gives a mood boost to the giver. Help others, help yourself!
Congrats Sarah on going for your first Ultra. I'll be watching your tips as I train for my second in the Swiss Alps.
Good luck Sarah, I've entered my first long distance fell run in 2022 in my local Peak district so I hope you share some of your tips along the way
Good luck Gemma, let us know how you get on. Look out for Sarah's Thailand visit before the end of the year.
Fell running race sounds like something up my alley. I definitely need to sign up for one in the future! Good luck!
I loved this. I'm just starting on some trails to try something new. Would you have any advice on how to tie your shoes so they are not too tight. But also not to loose. And you still get good support.
Best of luck Sarah. I did my first marathon in October also. I then threw myself into a project to break my half PB but I had a lingering question after the marathon - if I eased back and ran within myself how long could I move for in one push? I did 49.5km in 5hrs on a flat off road track at the weekend. I won't be asking myself that question for a while... Good luck with the new project 💪💪
it'd be hard to convince me to run an ultra but, if you were to try, telling me you'd send me to thailand to run it would be a good start . . . 😊
Best wishes
My biggest piece of advice is to run your own race. While you may have signed up to the ultra with a friend and plan to train together, don’t put the extra pressure of running the actual race together on yourself. Get that set in your head from the start of your training. My first ultra was harder for me because I’d wanted to run it with my friend who was far quicker than I was. My 2nd one was much better because I knew my plan was doable for me and I wasn’t trying to stay with anyone else.
You got to go to the inov8 mothership! So jealous.
Can you share the details of the race you have entered? It can get very hot running here in Thailand!
Thailand is a nice place to run in... somebody share this with me on my first ultra, when you can't see the top, you do the walk...
Great tip thanks Joyce!
❤️
Are there any races that people might recommend for someone wanting to do an ultra for the first time in the UK?
I try to follow these 'rules'
1) I want to run again the next day: Not that I'm going to do that but it's ok to give it 100%, even 105% but on the other hand is it worth to go that extra mile if you could get injured and be out for months. Obviously this is a personal line you need to figure out.
2) There's always a next time: The outcome of every race depends on the day itself. You could have the perfect training period but if something doesn't feel right on race day, chances are that everything is going to feel wrong. Just enjoy the race as much as possible and if today isn't the day that's ok, there's always next time (especially if you follow rule 1)
3) Training isn't only for that specific race: obviously your training schedule could be determined for a specific race. But remember that it isn't a wasted training if for some reason you can't participate in that race. Enjoy every training.
Extra tip: get some running buddies or join a running club
BTW Always welcome at Gent Running Team if you're ever in Gent (Belgium)
Some good advice there Boudewijn, thank you!
I am not sure if training in a cold environment for an ultra in a hot and humid environment is ideal.
As you were talking about stopping and walking (good answers there, by the way), can you recommend any suggestion for re-starting running having had a short break?
Wasn't well following 3rd Covid Jab early November and then busy with work. Need to get going again. Am only a 5k-er as I only started running this year.
Was the same in 2017! Start the couch to 5K app helps me too. I started at week 4 after about 5 months bad mental health break so it was not a slow start skipping week 1-3. Don't beat yourself for walking the bits the app told you to not walk, keep turning up to sessions is the best thing you can ever do.
@@josiegjackson thanks Josie. Hope you are OK with your mental health.
I guess even just some short slow jogs are better than nothing ay. Onwards and upwards!
I'm running my first trail race in April. Not an ultra but not a road race either. But ultras look so enticing! So my question is ... how does one start training for an ultra, especially if you're doing from road racing short distances?
I went from road 5ks to a trail ultra in 8 months, after a 3 month break. I'd done 2 half marathons about 10 years before, but those were my longest runs ever. I recommend finding a training plan- you can use a marathon plan for 50ks- and don't hesitate to adjust it to fit your life, take an extra rest day when needed, walk when needed, etc. It sounds like such a huge goal, so just focus on the week you're in, and you'll be SHOCKED when you realize you're going for a 2 hour long run, and you've totally got this!
Can you juggle three balls while running backwards
I am doing my first ultra in April of 22. I am wondering about the unexpected potty break. What is the best way to handle this situation?...
Buy a comfortable vest (you'll need one for your long runs anyway.) I bought my Ultimate Direction vest on clearance for $60, and I barely know I'm wearing it. I always make sure to carry a baggie stocked with multiple sections of TP torn into 3-4 sheet sections, so I can just reach in and grab one, and a second baggie to pack out the TP. Find a tree or rock off the trail and do your business. Desert runners... I have no idea how they do it! 😆 Runners aren't squeamish, we all have to do it, so no need to be embarrassed that "people will know!" Good luck and have fun!
@@Kelly_Ben thanks for the info.
How u r supposed to enter Thailand? They have carantine for 2 weeks or sandbox program for Phuket...
Hi Slava, this film was shot back in November and all quarantine restrictions for entering Thailand and returning to the UK were adhered to.
Only 1 day quarantine on arrival now here in Thailand
Firsties!
Great video, but the adverts are beyond a joke.
Walking.
Fast hiking up a steep hill, is going to use as much effort or more than running. It’s not a rest!
Putting in short periods of fast walking on the flat uses different muscle groups, so gives your running muscles a chance to revive a wee bit.
Practice speed walking, it’s not that easy. Get that bum wiggle going.
If you are in a bunch running slowly, you may find you can walk just as quickly and save energy. Apparently up to 7 or 8 k/hr .
Notes taken for my first 50k ultra race in May 😬
Best of luck with it, let us know how you get on.
@@runningchannel thanks, will do
First
What will Sarah say during the ultra? "This is disgusting".
Hope we get to see the real training to 😁
Thanks Mike, next video comes out before the end of the year. Make sure to subscribe so you don't miss it.
@@runningchannel I won't miss it. Can't wait to see how Sarah is going about this one. 😁