Ultra Essentials Part 3 of 3: Training Plans, Injury Prevention/Management, Choosing the Right Events, The Ultra Community

I'm being your pacer for this last leg of the journey , and we're starting the victory loop with chapter seven Training Techniques and Plans focusing on how to prepare your body and mind for the exciting challenge of ultramarathons .

So embarking on any ultra journey is thrilling , but it can also be pretty daunting , especially if this is your first race or you're going up in distance for the first time . So the key to success lies in a well-structured training plan . It's not just about loggy miles . It's about building endurance , strength and mental resilience while avoiding injury .

Your training plan should be a balanced mix of mileage , speed work and recovery . Start by gradually increasing your weekly mileage . The 10% rule , where you increase your distance by no more than 10% each week , is a pretty good guideline to prevent overtraining . So long run work isn't just for short distance runners . Either .

Incorporating intervals or tempo runs can improve your cardiovascular efficiency and make your long runs feel easier , which is great , but remember ultra running is ultimately an endurance sport , so long slow runs should be the backbone of your training .

A good rule of thumb here might be to shoot for 80% slower runs to build base and then fill in the other 20% with speed or hill work to add some variation and get that cardio going .

Think about doing your speed work training earlier in the training block too , and then gradually switching the training composition to increase long and slow runs as you approach to race day .

Consider making your training more specific to the race you closer you get , mimicking the clothing , gear , the fueling , hydration , terrain and weather more and more as you approach the date itself . This is going to make sure that you're prepared when you actually get to the race . Cross training and strength training are also pretty vital .

Activities like cycling , swimming or yoga can enhance your running by building overall fitness and reducing the risk of injury . Strength training , especially core and leg exercises , will help you power through those tough trail or hill sections . And don't underestimate the importance of rest and sleep . They are as crucial as your other training sessions .

Rest days allow your body to recover and grow stronger , while adequate sleep helps with muscle repair and mental sharpness . If you aren't great at building plans or holding yourself accountable , especially on those dark , cold mornings or really hot scalding afternoons , then maybe looking for a coach to help guide you might be a great option .

When selecting a coach , make sure they have the appropriate qualifications and the relevant experience to assist you , as well as being , personality wise , a good match . Your training plan should be personalized , gradual and holistic . Next time we're going to explore injury prevention and management .

Until then , train smart , listen to your body , enjoy the journey to your ultra race . My name is Richard Gleeb . This was Ultra Essentials Happy running . Welcome

to chapter eight of our Ultra Essentials series . Again , my name is Richard Gleeb , and on this one we're tackling an essential topic for every runner injury prevention and management . Let's learn how to stay safe and healthy on our ultra running journey .

Just a quick disclaimer clearly , I'm not a doctor in these areas , but these are thoughts and , I think , more best practice suggestions based on reading and my own experience . Running , especially ultra distances , puts a lot of strain on the body . Common injuries include runners knee IT band stuff , shin splints , plantifasciitis and definitely Achilles tendonitis too .

The good news , though many of these injuries can be avoided with the right approach . Prevention starts with a proper warm-up and cool-down . Warming up with dynamic stretches prepares your muscles and joints for the run . It activates the glutes and the quads and the hamstrings .

That's going to increase blood flow and reduce the risk of injury when you do get going , and then cool down with those static stretches , that's going to help in muscle recovery and maintain some flexibility . Understanding when to rest versus when to push through is pretty critical too . Listen to your body .

General fatigue and soreness is pretty normal when you're training or racing , but if you've got any sharp , persistent pain , that might be a warning sign . Evaluate whether to continue if you're in a race or if you're out there training , based on where you are in your schedule or where you're at in the event itself . Rest is often the best medicine .

Pushing through serious pain can turn a minor issue into a major injury . So just make an informed decision based on where you are at the time and what it is you're doing . Incorporate strength training and cross-training into your routine too .

Strengthening muscles around key joints like knees , ankles and hips can provide better support and reduce the likelihood of injuries . Also , low impact activities like swimming or cycling can keep you fit without additional strain on your running muscles , so those are really good as recovery or fill-in activities .

If you do encounter persistent pain or discomfort , it's time to seek professional help Physiotherapists , sports chiropractic people and sports medicine doctors they all specialize in treating and advising on sports injuries .

A running coach , if you have one , can also help adjust your training plan to accommodate either current injury , help you reset goals and they can help prevent future injuries with an adjusted plan . Remember , taking care of your body is as important as pushing it to its limits .

You're going to need it in good shape to enable you to get there right , so try to tune into what is telling you and react accordingly . Stay with us for our next chapter , where we'll discuss understanding and choosing the right events . Until then , train smart , stay healthy and keep running . I've been Richard Glee and this was Ultra Essentials .

Welcome back . This is chapter 9 of the Ultra Essentials series Understanding and Choosing Events . In this chapter , we're going to navigate the exciting world of ultra marathon events themselves and how to pick the one that suits you best . Not all events are made for all people , but that's a great excuse to try them all and find out which ones you prefer .

So ultra marathons they come in many flavors . There's the classic trail ultra , which can range from 50k to 100 miles and a lot further , often through a pretty beautiful and challenging natural terrain .

Then there are the mountain ultras with significant elevation gain , timed races , where you run as far as you can within a specific time range , often on a loop course . There are races on running tracks and races on flat , crushed granite surfaces . There are races at sea level and there are races at huge elevation just all sorts to pick from Choosing .

The right event is key to your ultra experience , right . So consider your strengths and preferences . Do you enjoy scenic trails or are you looking for a flat and fast course ? How does your body handle elevation changes ? How far are you willing to travel for an experience ?

These are the sorts of things you should be reflecting on as you browse through the events on ultra sign up or wherever else you're looking . Once you've chosen an event , it's time to register and prepare . So make sure to read up on all the race details , the course , the aid station locations .

Definitely read up on the cutoff times to make sure you've accounted for or bought in advance for the required gear . This information , obviously , is going to be pretty crucial for your training and race day strategy . So let's talk about pacing and checkpoints too . Pacing is pretty critical in an ultra . Start slower than you think you need to .

It's a really long race and conserving energy is pretty key . If you can run the whole thing , that's pretty fantastic , well done . If not , consider how you're going to walk the hills and try to run the flats and down hills . Perfectly , okay to hike . Even the elite do this on occasion . As necessary For your checkpoints , make sure you have a strategy right .

Know where they are , know what each one offers , know whether or not there are sleepcotts available and how far and what you need to carry to get from one aid station to the next . But and this is really important don't hang around too long .

Aid stations are really cozy places to be in the middle of the night or out of the weather , and you can lose time really quickly and that may ultimately impact your ability to finish or to reach your goals . So just be cautious when you're in an aid station . Know what you need when you go in , do what you need to do and get out .

Remember every Ultra is a journey . Choosing the right event and preparing adequately for it will not only enhance your experience , but it also increases your chances of success and your enjoyment . That's all for this chapter . Next time we'll wrap up the series with a dive into the Ultra community , which is really the heart and soul of Ultra running .

Until then , happy event hunting . And just remember , the journey is definitely as important as the destination .

Right , hello , runners , welcome to the final chapter of Ultra Essentials . I've been Rich in Gleeve and in chapter 10 . Here , the Ultra community , support and inspiration . We celebrate the heart and soul of Ultra running . It's an incredible community . Ultra running it isn't just a sport , it's a family of positive and supportive individuals .

That's what makes it different . The bond shared among Ultra runners is really unique . We cheer for each other , we support each other in tough times and we celebrate every finish . Whether it's your first or 50th Ultra marathon , or whether you're in first place in the race or you are last over the line , we are cheering for everyone .

Finding your place in this community can start locally , so look around for running clubs or groups in your area . These groups are fantastic for training support . They are a goldmine of advice and friendship . Facebook is often a great beginning option for a search . Don't forget online forums and other social media groups too .

They can be real , great sources for information and encouragement . Volunteering and crewing at Ultra events is another way to immerse yourself in the community . You learn the ropes of Ultra races , you're gonna gain insights from experienced runners and you're gonna contribute to the success of fellow athletes . It's a brilliant gateway into the sport .

And let's talk , inspiration to Ultra running is filled with incredible stories . That's the point of this Choose to Endure podcast . From overcoming adversity to astonishing feats of endurance these tales , they motivate and remind us why we run .

We've heard on this podcast from individuals like Casey Sanders , who's just a regular runner he finished Moab 240 , 240 miles twice and Lisa Decker , who is running for 55 hours to drive donations and awareness for pediatric cancer Regular people getting out there , giving it a try and getting it done and then telling their story .

It's fantastic and it's powerful and you can do it too . Stories like these show us the power of perseverance and the strength of humans through it . They are what makes this community so special , whether you're elite , whether you're a mid-pack or you're back-of-the-pack like me .

So as we close this chapter and the third part of the three-part series , remember that Ultra running is more than a sport . It's a journey of self-discovery and community . So , whether you're on the trail or supporting from the sidelines , once you start you're part of something pretty incredible . I'm Richard Glee . This has been the Ultra Essentials series .

Keep running , keep dreaming and I will see you out on the trail .