Taking on an ultramarathon can be daunting and here at the Queen of the Suburbs Ultra we want to support you on your journey all the way. So, we asked one of our most accomplished local ultra distance runners and We Run Ealing ambassadors Lynne Maughan for her top tips. We hope Lynne’s words of wisdom give you the confidence needed to take on our challenge. Thank you, Lynne!
A training program can provide structure and guidance to help you to improve your running fitness. It also needs to be realistic and flexible enough to suit your lifestyle. Here are my top tips to help you to enjoy the training and build up to your first ultra.
“If it’s raining, we’re still training”. Winter can be a challenging time to train.
Arrange regular runs with a friend to reduce the temptation to skip a session.
Consider group runs, especially for long runs.
Practice race hydration and nutrition during training. Consider the frequency and
volume of fluids that you are able to tolerate during long runs. Check which solid
foods that you can ingest that will provide a good carbohydrate source. Consider salt
tablets or crisps if you do not use a sports electrolyte drink.
Never underestimate the benefit of walking in ultra running. Regular walk breaks
during a race allow you to continue move forwards whilst hydrating and refueling.
And in training for an ultra, there is nothing wrong with substituting a short training
run to practice a fast walk. Do not worry if you miss a training session from time to
time.
Take care of your feet, especially during long runs and before race day. Wear
socks that are not too tight. Prevent blisters by using tape, ointments or creams to
prevent toes and heels from rubbing. Wear comfortable trainers which are suited to
the terrain. Trail shoes are best for off road events.
Take rest days and get enough sleep to allow your body recover from your
training. Feeling fatigued does not necessarily mean that you are over training; it
might indicate that your training is effective, and you are getting fitter.
Wear the right clothing. Preparation is key. Carry a spare jacket that is lightweight,
windproof and waterproof. Wear clothing layers (such as arm sleeves, hat and
gloves) which can be removed and reapplied easily, to avoid overheating. There is an
increased risk of getting cold, especially if running pace decreases.
Familiarise yourself with the course prior to race day. This reduces the risk of
getting lost. Break the course down into chunks. Focus on getting to the next
checkpoint, rather than spending the duration of the event visualising the finish line.
Mental preparation is important. Smile when you run and remember your
“why”. If your mind starts telling you during the race that you need to quit, consider
prior to race day how will you overcome this. Remind yourself of the reason that you
chose to do this race. Use a mantra or positive words to eradicate any negative
thoughts that might enter your mind as you start to fatigue. If you can’t smile in the
last part of the race, turn that grimace into a fake smile.
Run at an extremely comfortable pace from the start of the race. A gentle start
which is slower than marathon pace, will optimize your chance for an enjoyable 50km
day out. Consider taking regular walk breaks (ie. 5 minutes every 30 minutes). If you
feel like increasing your pace, you are best to save this pleasure to the last part of
the race.
Celebrate the achievement of your first ultra. Things may or may not go plan on
race day, and immediately upon crossing the finish line you may be saying “never
again”. Be aware, however, that after a little rest and recovery, this may not end up
being your last ultra run. You never know where your ultra running journey will take
you next.
Good luck with your Queen of the Suburbs Ultra training!
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