RUNNING
TRAINING FOR AN ULTRAMARATHON CAIRO PUZEY
10 considerations when preparing for an endurance event BY JACOB PUZEY – Professional runner, online running coach, race director and owner of Peak Run Performance, in Invermere, B.C. JACOBPUZEY
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ike most challenges, running an ultramarathon requires preparation. Preparation means more than simply running a lot. Adequate preparation should train both body and mind, increasing confidence and competence in your abilities to tackle the challenges ahead. So, how can you prepare mentally and physically for an ultra? How can you increase your confidence and competence for the challenge before you? From the physical side of things, ultramarathons require stamina, strength, skill, suppleness, and sustenance. Prepare your body and mind for the challenge ahead by preparing specifically for the myriad variables you’ll encounter in your ultra. Your training plan should be unique to you and your specific race. Here’s a few things to keep in mind when preparing for an ultra.
34 Outdoor Summer 2021
Coach and ultramarathoner, Jacob Puzey holds a number of world records.
TRAINING CONSIDERATIONS 6 ‘S’ FOR SUCCESS Stamina Many people obsess about the distance and the terrain of trail ultras and think that there is a magical number of kilometres that they must run per day, week, and on long runs in order to prepare adequately for the challenge. However, in most cases, the best plan is to get as fit as possible while staying as healthy as possible. You can increase your stamina by running consistently. Make running a regular part of your life. Focus on incrementally increasing aerobic efforts on event-specific terrain. It is not necessary to run the entire distance of a race in training. Otherwise, what would make the race special? In the case of ultras 80 kilometres (50 miles) and above, it’s not even necessary to run more than ¾ of the race distance at any point in the build
to your goal race. Otherwise, you greatly increase the likelihood of injury and disrupt training consistency which will more than likely lead you to arrive at the start line fatigued, broken, or over-trained. Gradually increase your weekly running volume and the duration of your long runs. Specificity When possible, do your easy and long runs on a surface similar to the surface of your goal race or challenge. Most races will have this information available. Do your homework and learn about the terrain and elevation profile. Based on the historical weather in the area at the time of the race or challenge and the terrain, start testing the gear that you plan to use for your race. Find out what gear is required and recommended for the event and start practising with it.
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