Trail and Ultra Running
A Beginner's Guide: How to go the distance
Ultrarunning is an existential journey. What do we learn at mile 30 or
50 or 99? We learn that we are layers of self-aware meat and gristle
built on stick-figure scaffolding. And every so often, when our muscles
are mangled and every ounce of our physical being is telling us to stop,
we catch a glimpse of something much greater. We find spiritual
transcendence.
Ultrarunning is a journey to find the soul.
Are you game? Here's what you need to know to get started.
Gear
Many ultras require you to carry what is usually noted on the race
instructions as “mandatory gear.” This usually includes an emergency
blanket, hat, light gloves, light shell jacket, and whistle. Every race
is different, so be sure to read your race instructions closely! Some
other basic gear includes:
- Trail running shoes
- Hydration vest
- GPS watch
- Nutrition
Shop trail running gear at MEC.
Training
An ultra training cycle should look very similar to any other running
training cycle. Most runs should be easy and not too long—between 30 and
90 minutes depending on your background. Then, after you have a base,
start doing weekly long runs as you would for marathon training. Get
comfortable consistently running between 16 and 20 miles once a week.
Eight to 10 weeks out from your race, make that long run longer every
second or third week.
But remember, an ultrarunner isn't made on legs alone. A huge part
of the race is mental, especially in the middle miles where it seems
neverending and fatigue has set in. Read a book or two about overcoming
tough moments in races. Even if you just flip through a chapter or two
the night before the race, it can be super helpful.
Find training plans here.
Races
Arguably one of the most important factors in choosing your first ultra
is deciding what distance you'd like to start with. As you likely
already know, an ultramarathon is technically anything longer than a
marathon distance (26.2 miles). Naturally, it makes sense to start your
ultra journey with a 50K, however, there are no written rules saying
that you have to progress through ultra distances in order. Some things
to consider:
- Competition distances can range from 50 kilometers to 100 miles or more.
- Courses can feature singletrack, dirt roads, pavement, or a combination of all three.
- Ultramarathons can be self-supported, or may include aid-stations, crews, and volunteers.
- Courses may be point-to-point, loops, or multiple laps of the same loop.