• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Marathon Handbook

Running + Marathon Training Blog

  • Start Here!
    • How To Start Running
    • Running Form Explained
    • 10k Training Plans
    • 7 Day Motivation Challenge
  • Blog
    • Running Injuries
    • Running Gear
    • Recipes for Runners
  • Half Marathon
    • Half Marathon Training Guide
    • Half Marathon Pace Charts
    • Half Marathon Training Plans
    • FREE Half Marathon Bootcamp
    • Couch To Half Marathon
    • Half Marathon Masterclass
  • Marathon
    • Marathon Training Guide
    • Marathon Training Plans
    • Marathon Pace Charts
    • FREE Marathon Bootcamp
    • Marathon Shoes Guide
    • Marathon Training Masterclass
  • Ultramarathon
    • Ultramarathon Training Guide
    • Ultramarathon Training Plans
    • Multi-day Stage Races
    • FREE Ultramarathon Bootcamp
    • Ultra Runner’s Playbook
  • Books
    • Marathon In 3 Months
    • 4-Hour Marathon
    • The Stage Race Handbook
  • About
    • Meet Us!
    • Work With Us

ultramarathon

Essential Guide To Running Your First 100k + Training Plan

Last updated on Jan 31, 2021 By Thomas Watson

Running 100k is no joke.

If you’ve conquered a few marathon-length events, you might be intrigued by the notion of going even further.

Stepping up to running any ultra – let alone 100k – requires an adjustment in your mindset, pace, and fuel/hydration strategies.   

Your training also changes too, as you want to adapt your body to get used to running comfortably for hours on end.

And in the end, no matter how much you train, there’s no telling what will happen on race day.   Ultramarathons are a completely unique experience in that way.

A 100km ultramarathon is a serious test of your mettle!

Let’s look at the best ways to prepare and train for running 100k – and what to expect.

And if you are just looking for a 100k training plan, jump to the end of the post!

100k Ultramarathon – How To Train and Run

You can’t just extrapolate a regular marathon training plan to cover the longer distance (maybe you could, but it’d take over your life).

In reality, you have to condition your body to get used to long hours on your feet, while not over-training.

Here’s some practical ways you can prepare yourself for this mammoth task:

1. Time on your feet

Hours on your feet is paramount – more important than speed or miles. 

It’s also the biggest commitment you’ll have to give for your 100k preparation.  Your body has to get used to being on your feet for hours on end, so it holds up well come race day. 

There’s no set plan here, but doing a few runs that are 50% of your planned 100k time is recommended.  This can mean committing serious chunks of your life (meaning weekends) to running.  

2. Body strengthening for 100k 

An 100km run is all about endurance, and muscular strength makes you an endurance monster. 

Many runners can get by with marathon-length runs by doing only running training.  But once you are on your legs for several hours at a time, having some core strength really helps you keep your form and fuels your endurance.

Remember – your whole body is active while running, not just your legs.  I highly recommend doing cross training a couple of times per week, focussing on the upper body.  If you only have time for one cross-training session, focus on your legs with lunges, squats and stretching  – your body will thank you when you’re 10hrs into the race.

This was one of the key principles that allowed me to make the leap from 42km to 100km in one race – I focussed on strengthening my body rather than just adding more miles to my run training.

3. Long runs

Just like marathon prep, you should be factoring in one long, slow run every weekend.  As a minimum, you want to have completed at least one 50k before your 100k.  If you are taking things seriously, you want to have covered 70-80km once, and done several 50kms.

Remember to build up to these in a structured way, rather than going out one weekend and doubling your longest run mileage just to get the run under your belt.  The trade-off here is balancing the increase in mileage with not getting injured (and finding the time to squeeze in all the training).

Another worthwhile training technique is back-to-backs.  This is running two long runs on consecutive days.  This technique gets your body used to running on tired legs.

4. Tapering for a 100k

Tapering is the age-old marathon training technique of letting your training peak 2 – 4 weeks before your race and gradually backing off.  It’s a technique that means you’ve given yourself plenty of time for preparation.

Tapering minimises the risk of injury prior to the race and means you should arrive at the start line in the best possible condition.  However, you’ll often find that it’s harder to apply such a rigid structure to ultra-marathon training. Many seasoned ultra-runners barely taper at all – they might just relax a bit more in the week leading up to the event.

Your taper length should therefore be determined by how well conditioned you body is.  If you’ve only been distance running for a few months, it is worth having a 2-4 week taper before your 100km.  This means doing your longest training run in the weeks before the race, then gradually reducing the level of training as race day approaches.

100k training plan, guide, preparation, race to the stones

5. Pick an achievable 100k

If you’re looking for your first 100km race, do some research and find one that is relatively flat, in a comfortable climate and well-supported.

Don’t start by adding things like heat, humidity or hyenas.  That race through the jungle / desert / lava flow will be there next year!

The last thing you want to do is to commit to a huge race and DNF because you weren’t prepared enough – this will just discourage you from going again.

“it’s not a sprint marathon, it’s an marathon ultra-marathon”

6. Exertion during the race

If you find yourself having to push yourself in the first 30-40km of a 100k, you’re going too fast. 

It’s natural that as you get fatigued, your body stiffens and tires and you have to force through a bit of pain – but this is different from just standard exertion. 

Your training should have got you to the stage where you can run at a comfortable pace for hours with little strain.

During shorter races like marathons you can push your body beyond this comfortable pace, but in 100km races if you feel yourself going too hard you really have to dial it back. 

Always bear in mind how far you have left to go, and how your body feels.

7. Pacing and Splits for 100k 

The ideal 100km run is arguably one that has equal splits (a consistent pace throughout). 

As races get longer, it becomes harder to regulate a steady pace – especially when you are venturing into untouched territory regarding mileage.  

Your legs get tired and begin to cramp, your energy levels sag and psychologically it’s easy to lose focus.

Therefore run at a pace you feel comfortable, it should be a pace you feel is very achievable.   Much like the 4hr mark in a marathon, the 12hr mark is seen as a nice ‘benchmark’ for 100km runners.

But – don’t get sucked in by trying to meet other people’s ideas of expectations.  Run your own race, have a pace / target time in mind before you begin, and be adaptable!

8. Get a GPS Watch That Will Go The Distance

Most GPS devices have an 8-10hr battery life – simply not enough for your 100k! (Unless you’re breaking the course record).   Though more expensive than normal sports watches, some GPS watches are specifically designed for long-distance events.

I’ve researched the best ones on the market right now – click here for my recommendations (I keep this page up to date with the latest models).

9. Our Free, Downloadable 100k Training Plans

I offer three different 100k ultramarathon training plans, based on your ability and goals. These are Just Finish, Improve, and Compete. Here’s a quick description of each profile, and links below to access the training plans!

100k ultramarathon training plan - just finish

100k Ultramarathon Just Finish Training Plan

Our Just Finish training plans are for runners who simply want to complete their event. If you don’t want to spend all your free time training, and have no specific finishing time in mind, this is the plan for you.

Our Just Finish training plans usually have more rest days and very little speed work (if any); they’re designed to condition your body to complete the distance, but not to win any medals.

The Just Finish training plans are ideal for completing your first event, or for runners with busy lives!

100k ultramarathon training plan improver

100k Ultramarathon Improver Training Plan

Our Improver training plans are for established runners who want to challenge themselves, and perhaps set a new PR.

If you’ve already run a distance event such as a marathon and want to improve your performance, check out these training plans.  

Our Improver training plans balance training and miles with rest days and (optional) speed work; only include the speed work if you want to improve your base running speed.

If you’ve got some distance running experience, and want to push yourself a little, this is the training plan for you.

100k ultramarathon training plan compete

100k Ultramarathon Compete Training Plan

Our Compete training plans are designed for experienced runners who want to challenge themselves, set a new PR, and perform well competitively.

If you’re planning to race and gain a good position, this is the plan for you.

Our Compete plans feature the most intense training regimes – there’s a lot of miles in there, different challenging workouts (speed-work), and typically only one rest day per week.

You should only attempt the Compete plan if you are starting from a solid running base, and have the time commitment and drive to really challenge yourself.

Take Your Training Further With The Ultra Runner’s Playbook

If you’re looking for a deep-dive into the world of ultra-running, then check out my Ultra Runner’s Playbook!

The Playbook is my premium course for anyone looking for a complete online ultramarathon coaching solution…

With over 5hrs of video content and a ton of downloadable material, we cover:

  • Detailed daily training plans for ultramarathons, based on running ability
    
  • Ultra training modalities broken down; in other words, how to train smart
    
  • Ultra running strategies for success
    
  • Expert videos and guides on . . .
    
    • Having an ultrarunning mindset
      
    • Balancing training with your other time commitments
      
    • Maintaining motivation throughout your ultra journey
      
  • How to become an injury-free ultra-runner
    
  • Strength and resistance training for improving performance and reducing injury
    
  • Fuelling and nutrition for ultrarunners
    
  • How to achieve your ultramarathon goals
    
  • And plenty more expert interviews, articles, and guides!
Ultra Runner's Playbook

Check Out The Ultra Runner’s Playbook Here!

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Ultramarathon, 100km, Guides · Tagged: 100km, essential guide, guide, preparation, running, training, training plan, ultramarathon

Runner Profile – Sarah Sawyer, Stage Race Extraordinaire

Last updated on Jan 31, 2020 By Thomas Watson

Sarah Sawyer makes no secret of the fact that she loves multi-day races, primarily because they combine two of her favourite pastimes – running and travel.

She has completed a number of multi-day stage races around the world, including the Racing the Planet 250km Patagonia in 2017 (1st female), Racing the Planet 250km Ecuador (1st female) and the 4 Deserts Atacama Crossing (2nd female).

Basically, if there’s a stage race in a location she wants to visit on holiday, then she’s on the start line! When she’s not running multi-day races she runs everything from 5ks to 100-mile ultramarathons in the mountains, on trails, on the track, and on road.  

The following interview is an excerpt from the Stage Race Handbook.

Meet Sarah SawyerRunner Profile - Sarah Sawyer, Stage Race Extraordinaire 1

What was it about stage races that first appealed to you?

I’m embarrassed to say it was watching James Cracknell’s ‘Toughest Race on Earth’ Marathon des Sables DVD that initially seeded the idea of multi-day racing to me. I’d completed a few marathons and was just starting to dabble in ultras, and to a very amateur inexperienced runner, the idea of running the equivalent of four marathons and one ultramarathon in a week seemed almost impossible to me.

However, the seed was planted and before I knew it I was googling ‘multi-day desert races’. I initially opted for the 4 Deserts Sahara Race (which was based in Jordan the year I ran it) as I’d always wanted to visit Jordan and this race started at Wadi Rum and you ran to Petra, which was going to be some finish line! A number of people remarked that there were easier ways to see Petra (i.e. walk there from your hotel!), however, I can’t imagine there are more satisfying ways to see Petra, knowing you’ve traveled 155 miles on foot to get there!

I had nearly two years to train, so I had a lot of time to get used to the idea and prepare. In an era of materialism (of which I’m guilty of as much as anyone – I know I don’t need 24 pairs of trainers!), I loved the idea of going back to basics for a week and surviving with just what I could carry on my back. Also, I openly admit to being the most organised person in the world so I loved the planning and organising and all the lists that I got to make, that is required pre-race before you even get to the start line!

Runner Profile - Sarah Sawyer, Stage Race Extraordinaire 2

How has your preparation for stage races evolved?

I think the biggest difference in my preparation has been that I’ve gone from the mindset of being ‘completer’ to ‘competer’. For my first stage race, my starting rucksack weight was 9kg, this dropped to 8kg for Ecuador, just over 7kg for Atacama and then to an all-time low of 6.9kg for Patagonia (and this was despite there being several more items of mandatory kit for Patagonia).

For my first stage race my only goal was ‘completion’, so although I was mindful of my rucksack not weighing too much, I certainly wasn’t obsessive about the weight of it.  I took way more calories than I needed to, and I even took a change of top for camp (although I quickly realised by camp 2 that this was a pointless item and it was binned!). As I got more experience of multi-day racing, I learned exactly how many calories I need a day to be able to run well. I also use the bulk of my mandatory calorie allowance on days 1-5 and just go hungry on the rest day, as the vast majority of the running has been done by then.

I remember on my first race in Jordan waking up on the rest day and having two 800 calorie freeze-dried meals to eat, the last thing I wanted or needed! I also sought out the lightest kit where I could, so for example for Patagonia my headtorch and back-up headtorch in Patagonia had a combined weight of just 33g and my waterproof trousers which were mandatory kit weighed in at 79g. I learned that with every item of mandatory or optional kit there are ways to shave a few vital grams off it if you shop around or improvise, which will bring your total rucksack weight down. I also try and multi-purpose items where I can. So for example, I’m a huge fan of Mountain Fuel energy drinks which combine part of my daily calorie allowance alongside my mandatory electrolyte requirements.

Runner Profile - Sarah Sawyer, Stage Race Extraordinaire 3
6.9kg of equipment for the RTP Argentina 250km stage race

My training has also got a lot smarter. For Jordan, I just did lots of long runs along Brighton seafront with my rucksack – hardly ideal preparation for a race in the desert! For subsequent races, I’ve tried to make sure the terrain I’m training on is more like what I’m going to be racing on, so virtually all my runs are off-road, and when I can I get to more technical terrain such as in the Brecon Beacons. Also, I still incorporate speedwork in my training; if you want to race stage races with the view to hopefully being towards the top of the field, then you do need that speed as days 1 – 4 always tend to be shorter than marathon distance.

How does Pilates compliment your ultra-running?

I’m a huge advocate of Pilates and yoga to compliment my running. I truly believe that without it, I wouldn’t be able to run the distances I do in training and racing and stay injury-free. Pilates has been so useful for strength, conditioning and for a strong core for carrying the rucksack. I use yoga to improve my flexibility and also use hot yoga if I’m going to be racing in a hot climate.

Runner Profile - Sarah Sawyer, Stage Race Extraordinaire 4

Is it hard to find time to train sufficiently for stage races?

The hardest thing for me for stage races is not the time you need to train for a stage race, but training with your pack. Your runs are slower, the pack affects your running form, and at the end of the day, it’s not natural to be running with a 7+kg load on your back! Because I have quite a strong endurance background, I already have that as my base, and then will just train with the pack for about 6 weeks before the race. I find 6 weeks is the optimum length of time for me to get used to running with the full pack, yet it’s not too long that it puts too much stress on my body. I think there’s a misconception that you need to run really high mileage in training for a stage race. I tend to peak at around 70-80 miles a week and it’s more about the quality of those miles, rather than just churning out lots and lots of long, slow miles.

What advice would you give to someone preparing for their first ever stage race?

Don’t sacrifice on sleep and calories. So, invest in a good quality sleeping bag that withstands temperatures colder than you’re likely to get.   And don’t even think about saving weight on a sleeping mat – every race I’ve done I see someone try this and it always ends in tears (and sleepless night sleeps!). Similarly, with calories, races will stipulate the minimum amount of calories you need, but find out how many you need to race well every day. You’re going to be in a calorie deficit, but it’s making sure you don’t cross that line and it impacts your performance, so whatever you do make sure you have enough calories.

Any ‘secret sauce’ tips/quirky things you do to help you during stage races?

Sleep! Never underestimate the ‘power’ of sleep. I’m always in my sleeping bag for 7 pm in multi-day races and normally sleep through to 5 am. I know that if I have enough sleep then I can get up and run well every day.

Runner Profile - Sarah Sawyer, Stage Race Extraordinaire 5

For more of her personal running blog, visit shetravelssheruns.wordpress.com For Sarah’s running coaching and Pilates teaching, check out www.pilatesandrunningwithsarah.com

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Interviews, 4 Deserts, Marathon des Sables, Stage Race · Tagged: 250km, 4 deserts, marathon des sables, multi-day race, racing the planet, sarah sawyer, Stage Race, ultramarathon

Dean Karnazes on Stage Races and Running Far

Last updated on Jan 31, 2020 By Thomas Watson

Hey guys,

I recently published the Stage Race Handbook – a full-on, 200-page guide to every part of preparation, training and running multi-day stage races such as the 4 Deserts series and Marathon des Sables.

I was lucky enough to convince several well-known stage race runners and ultra-running legends to contribute to the book in one way or another – including Ryan Sandes, Dion Leonard, and Tony Brammer.

I also reached out to Dean Karnazes – a name you’re probably familiar with.   Dean has won Badwater, run 350 miles without stopping, completed 50 marathons in 50 states in 50 days, and written a slew of books on his running adventures.

Dean Karnazes 2

Dean also won the 4 Deserts race series back in 2008.   So he was the perfect guy to ask to write the preface for my new book on stage races.

I pinged him an email a few months ago, with no idea whether he’d even read it or respond.

To my surprise, he replied promptly, and after a short discussion, he kindly agreed to write the preface to the Stage Race Handbook.   I thought I’d share what he wrote with you guys, as I’m knocked out by his willingness to contribute.

His generosity really bowled me over for such a busy guy.

Dean Karnazes 4 Deserts

Without further ado, here it is – Dean Karnaze’s preface to the Stage Race Handbook.


Running is my passion.  Not just running, but running far.

It wasn’t always like this, though.   There was a time when I was, like many people, caught up in a busy life.   The busy trap.   I had a great job, fancy car and was deep into the ‘rat race’.   On the night of my 30th birthday, I realized this wasn’t the life I had planned, so I ran 30 miles.   That night forever changed the course of my life.

I began signing up for weekend races – before I knew it, my calendar was full, and I found myself traveling to ever more extreme and exotic places to run. 

This is where stage races come in.  They combine a lot of my favorite things – running, adventures and traveling to amazing places.   When I completed the 4 Deserts Grand Slam back in 2008, those races took me to some of the wildest environments I’ve ever run in – whether it was the vast emptiness of the Atacama or living aboard a boat in Antarctica.

These races tap into that primordial feeling, which is the reason I run.   They allow you to spend a long time out in the wild with nothing but your backpack and your running buddies.  They have reminded me that there is magic in misery.  When you’re out in the desert, be it the Sahara or the Gobi, all you have is your own fortitude and willpower for company.   What’s not to love about that?

And the other thing about these races is the people you meet.   They’re not always what you’d expect.   I’ve seen grandmothers and college professors, war veterans and people who have never run farther than a half marathon all line up at the start line of stage races.   And they make it through.   They survive and endure and their stories are some of the most inspiring I have ever heard. 

I hope that this book serves to inspire you to push yourself, test the impossible and persevere.  May you run far!

 – Dean Karnazes

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Stage Race, 4 Deserts, Interviews · Tagged: 4 deserts, dean karnazes, Dean Karnazes 4 Deserts, marathon des sables, racing the planet, stage race handbook, stage races, ultramarathon

Ultramarathon Preparation: Researching Your Race

Last updated on Jan 31, 2020 By Thomas Watson

Besides training, a large part of your ultramarathon preparation should involve researching your race well beforehand.  This is especially true if you’re travelling to an exotic location to run an ultra.

You want to know exactly what you’re going to face during your run so you can prepare adequately, adjusting your training if necessary and perhaps taking different equipment.

In this post, I’m looking at the main areas you want to focus on when you research your next ultra – and how it should influence your training and prep.

How to research you race?  The information you need should all be online – either on the race organiser’s website or through a quick Google search.  If you aren’t having much joy, you can always drop the organisers an email.

Nowadays, most race organisations have an active social media community which can be a fantastic resource for asking questions and getting to know other runners.  Facebook Groups are very common and are a great way to connect directly with the organisers and other runners.

DR Atacama

First, lets look at the weather.

Climate

The climate of your race locale will really dictate what kind of experience you are going to have.  The main areas to look at are – rain and weather, temperature, humidity, and altitude.

Rain and Weather

Weather is an important race factor that you should research now, if you haven’t already.

What’s the chances of rain in your race location?  Will it be windy?  Are tropical storms a threat?   A good place to look is reports and photos from previous events, if they are available.  

The risk of wet weather informs a lot of your equipment choices – as a minimum, you want to have waterproofing to protect your torso and your pack from the elements, and any other mandatory equipment the race organiser specifies.  There are many ultra-lightweight jackets that are specifically designed for running, and some have additional volume to cover your pack too.  You should consider taking additional waterproof bags (zip-locks and black refuse bags can be used) in order to protect equipment from the rain and segregate wet gear.

In these conditions, using lubricant is even more important – running in wet clothing is a recipe for severe chafing and blisters.  The race organiser may have additional specific equipment requirements if rain is likely.

Temperature

A quick Google search can tell you the temperature at the race location specific to that time of year – it’s worth looking at the highs, lows and the average.

Running in high temperatures can be challenging, and it’s common for runners coming from cooler Western countries to suffer from heat exhaustion.  Unfortunately, preparing yourself for temperatures of 40°C +  when you live in the cooler parts of the Northern Hemisphere is not easy.

Runners use different (and novel) techniques for preparing for the heat.  

Using a sauna is probably the most accessible way for most of us to simulate high temperatures, and although you can’t run in one you can use one after your daily workout.  Doing this for a few weeks prior to your race will help your body build up more tolerance to heat.

Another heat-acclimatization option is to take up bikram yoga (yoga in a hot, steamy room). Another popular technique is to run with additional layers on, building up an uncomfortable heat and getting used to pushing through that feeling of cloying sweat.

Remember that Desert climates can be scorchingly hot through the day, but shiveringly cold at night – and many runners underestimate the latter.

Humidity

Many people swear they can handle the heat, but the humidity kills them.  Running through the 40°C Amazon rainforest with 93% humidity is a completely different challenge to running through the desert at 40°C (typical 25% humidity).

Humidity affects your respiratory system faster than heat alone, and on a humid day with no breeze your sweat can’t evaporate or blow away – effectively coating you in a warm, slick layer of insulation.  This means your body temperature will shoot up.  In these instances, the best thing you can do is to slow down and control your exertion levels, take regular breaks, drink water and seek shade where possible.

To prepare yourself, using saunas or practicing bikram yoga are the two most effective methods of simulating hot humidity in cold-weather countries.

Ultramarathon Preparation: Researching Your Race 6

Altitude

Running at altitude comes with it’s own set of rules.  Altitude affects runners in different ways – shortness of breath is common, and dizziness or nausea are possible.  Older runners tend to be affected more easily than younger ones.  

The most common approach to running a race at altitude is simply to arrive at the race location 2-3 days before the start of the race, to allow your body to adjust to the altitude.  During the race, you can expect to feel more tired and out-of-breath than usual.  Simply factor this in, and don’t over-exert or try and match your sea-level level of exertion.

There are a few ways you can simulate, or prepare for running at altitude if you live in a low-lying area.

The best, and most practical way to simulate altitude while training is to find a gym with a hypoxic chamber – these are sealed rooms where the oxygen content is lowered to simulate altitude.  They typically have a few treadmills, exercise bikes and light weights in them – hopefully there is one near you.

Some runners have tried training with an ‘elevation mask’, or ‘resistance mask’.  These restrict the flow of air into your mouth, making it harder to breathe.  While this effect is similar to the feeling you may experience at altitude, the truth is that breathing at altitude is harder because there is less oxygen in the air, not because you’re breathing through a restriction.  So while these masks definitely provide some form of resistance training and lung strengthening, the science says it is not an accurate simulation of breathing at altitude.

It is possible to invest in an ‘altitude tent’ – this is a sealed tent you put around your bed with a device that lowers the oxygen content in the air, so as you sleep your body get acclimatized to the altitude conditions.  However, these usually cost up to five figures(!), are usually used by hardcore mountain climbers.  

Course Conditions

Gradients (hills)

Running hills is a completely different skill to running on the flat.  Running uphill is hard if you’re just used to flat surfaces, and running downhill puts extreme loads on your joints.

If your race has hills, you should look to incorporate some into your run training.  The  typical advice for running downhill is to shorten your stride and keep your knees bent!

Underfoot Terrain

Dirt tracks?  Tarmac?  Sharp stones? Snow?  Whatever the terrain is, you should train in a similar environment as much as is feasible, to prepare yourself.  This way, you can get used to the terrain and test out your running shoes.  Remember that soft sand and snow both sap a lot of energy per step. If there’s a lot of sand, or loose snow, then this is going to make your race much harder – your walking/running style changes, and uses a lotmore energy.   You can train specifically for sand/snow by jumping rope, doing step-up exercises – or actually training in sand.  In these cases, a set of gaiters should be seriously considered (this is discussed in the gear section later).

Water crossings

The organisers will typically warn you if water crossings are expected, but may not detail exactly where they will be, or how many to expect.  Runners approach water crossings differently – some plough through and keep going with wet feet, while others remove their socks and shoes and wade across.

Wet feet, clamped in wet socks and shoes, can potentially end your race (see the chapter on foot maceration later).  If your feet are already blistered or torn up, damp conditions will just exacerbate the problem.  Therefore, if in doubt, we recommend packing a spare pair of socks if you are anticipating a water crossing.

water crossing

Race Details

The specifics decided by the organiser have a big impact on your race.  Make sure you familiarise yourself early on with the route map and itinerary, as well as the daily mileage.

Race Rules

Familiarise yourself with the rules of the race, paying attention to things like:

  • Cut-off times
  • Water allowances
  • Time penalties and what they are for
  • Bib and patch requirements

Course and Mileage

Ensure you are familiar with how the course is going to be marked.  It’s pretty standard for the course director to use markers such as tape and spray paint to mark the route, which is pretty easy to follow.  Some races may issue GPS devices with the route pre-programmed into them for you to follow, and others may have minimal marking but involve some kind of orienteering.  Ensure you’re aware how the course will be marked and that you bring along any necessary equipment that the organiser advises on.  Depending on the level of support, it can often be valuable to stick with other runners while out on the trails, to support each other.

Checkpoints

Find out the frequency of the checkpoints and what’s going to be available at them, so you can plan accordingly.  Most long races have a checkpoint around every 10km, and the minimum you’d expect at them is a water supply and a volunteer.  Better-equipped checkpoints may have electrolyte drinks, food and medical support.

checkpoint

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Ultramarathon, Training · Tagged: preparation, research, ultramarathon

Great Adventure Stage Races

Last updated on Apr 12, 2018 By Thomas Watson

Looking for a multi-day adventure race in a far flung destination?  Here’s our pick of the best stage races in the world right now . . .

[Read more…] about Great Adventure Stage Races

Take Your Running Further With Our Resources...

Half Marathon Resources

How To Train For a Half Marathon (Article)
Best Half Marathon Running Shoes
Half Marathon Training Plans
Free 5-day Half Marathon Bootcamp
The Half Marathon Masterclass

Marathon Training Resources

How To Train For a Marathon
Best Marathon Running Shoes
Marathon Training Plans
Free Marathon Meal Plans
Free 5-day Marathon Training Bootcamp
The Marathon Training Masterclass

Ultramarathon Training Resources

How To Train For an Ultramarathon
Best GPS Watches for Ultrarunners
Ultramarathon Training Plans
Free 5-day Ultra Runner’s Bootcamp
The Ultra Runner’s Playbook

 

Written by Thomas Watson · Categorized: Stage Race, 4 Deserts, Guides · Tagged: 4 deserts, beyond the ultimate, Burgos Ultra Stage Race, Global Limits, grand to grand, jungle marathon, KAEM, marathon des sables, stage races, ultramarathon

Primary Sidebar

THE MONDAY MORNING MAILER

Get my running newsletter every Monday Morning:

MarathonTrainingBootcamp
Half Marathon Bootcamp

MARATHON TRAINING PLANS

Couch To Marathon Training Plan
6 Month Beginner Marathon Training Plan
20 Week Rookie Marathon Training Plan
16 Week ‘First Time’ Marathon Training Plan
Sub 4 Hour Marathon Training Plan
12 Week Marathon Training Plan
Sub 3 Hour Marathon Training Plan
20 Week Advanced Marathon Training Plan
20 Week Advanced (INTENSE) Marathon Training Plan

View all of our marathon training plans

HALF MARATHON TRAINING PLANS

Couch To Half Marathon Training Plan
16 Wk Beginner Half Marathon Training Plan
12 Week Rookie Half Marathon Training Plan
10 Week Improve Half Marathon Training Plan
8 Week Improver Half Marathon Training Plan
Sub 2-Hr Half Marathon Training Plan
Sub 1:45 Half Marathon Training Plan
Sub 1:30 Half Marathon Training Plan

View all of our half marathon training plans

 

ULTRAMARATHON TRAINING PLANS

50k Training Plan – Just Finish
50k Training Plan – Improve
50k Training Plan – Compete
50 Mile Training Plan – Just Finish
50 Mile Training Plan – Improve
50 Mile Training Plan – Compete
100k Training Plan – Just Finish
100k Training Plan – Improve
100k Training Plan – Compete
100 Mile Training Plan – Just Finish
100 Mile Training Plan – Improve
100 Mile Training Plan – Compete

View all of our ultramarathon training plans

4-Hour Marathon
Marathon In 3 Months
StageRaceHandbook
MarathonTrainingMealPlans

Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Marathon Handbook is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.


Terms of Use / Privacy Policy     About         Contact

Copyright © 2021 · Marathon Handbook