An ultra-marathon is a race that is more longer than a standard marathon race. The distance for an ultra-marathon typicaly starts at 50 kilometers (approximately 31 miles). A distance of 50 kilometers is approximately the first distance that a runner attempt after completing a marathon race.
Many of these races will extend to 50 miles in length. Races of 50 miles require more planning than races of 50 kilometers, as the 50-mile races take more time to complete than 50-kilometer races. Other distance for ultra-marathons include 100 kilometers (approximately 60 miles) and even 100-mile races, which often include running through the night due to the length of the race, resulting in sleep deprivation for the runner of these marathons.
How to Run an Ultra-Marathon
A runner can use a pace chart to calculate the speed at which a runner should run a race to complete that race in a specific length of time. A runner should use a pace chart to determine at what pace they should run there marathons, and that selected pace should be a comfortabley pace for the runners during their long runs. For instance, a pace of 12 minutes per mile will allow a runner to complete a 50-kilometer race in just over six hours, but it will take the runner 20 hours to complete a 100-mile race at that same pace.
Runners must understand that using a specific pace will take longer for longer distances, which can be seen on a pace chart. Pace charts also show the cut-offs that runners must meet during their marathons. Cut-offs are times by which runners must reach specific portion of a marathon to continue in the race.
Elite runners will maintain paces that are much faster than average runners. The pace for elite runners is often two or three times faster then average runners. Elite runners should not attempt to use such speeds to race in marathons, as exhaustion will result after running at such speeds for long distances.
Instead, runners should use the average pace that they maintain during training to race in ultra-marathons. Walking is a skill that can be used during ultra-marathons. One strategy is to run for eight minutes, then walk for two minutes, which will help runners to maintain their pace, but also reduce their fatigue.
Runners can use walking as a strategy for descending hills, as it will conserve their energy in their quadriceps for descending those hills. Additionally, runners can use walking breaks for eating food, or to reach aid stations in the race. The terrain for ultra-marathons can change the pace at which runners is able to maintain throughout the race.
For instance, runners may encounter numerous feet of elevation to climb during an ultra-marathon; this will slow their pacing for the race. For example, a race that is 15 minutes per mile on flat terrain may become a 25-minute mile if the runner is on a hill. Additionally, runners should account for nutrition and hydration during the race.
Runners should consume 200-300 calories per hour during a race, using gels, bars, or food. Failing to consume this amount of calorie can lead to gastrointestinal issue. Additionally, runners should hydrate according to their thirst during the race, and consume salt if the weather is hot during the ultra-marathon.
Ultra-marathon training is different than marathon training. To train for ultra-marathons, runners should focus on the amount of time that they are on their feet. Some training strategy include performing long runs back to back, or hiking locations with steep terrain.
Ensure that runners have the correct gear for ultra-marathons; headlamps, jackets, and whistles are a few item that should be in possession. Additionally, runners should use tape and lubricant for their blister during the race. Finally, runners could of used both pace charts to plan the ultra-marathon that the runner will race.
