How do I train for my first ultra?

If you recognize that you have reached your limits at the marathon, if the marathon have become a routine or if you just feel it's time for something new, than you can start training for a distance beyond the 42 km and set yourself new goals.

The training for an ultra runner doesn't differ much from that of a marathon runner: a long distance run per week, a speed unit (interval) and try to run a mileage of 60 to 90 km.

The long run should be at least 30 Kilometres long and be run with a pleasant regular pace. In between there should also be view walking periods where one can have a refreshment or relax the legs. At the first ultra it's not a matter of running fast but the goal is to reach the end and collect the first experiences on this distance.

The weekly mileage needs not to exceed that of a marathon training. More doesn't have to mean better. The priority is the long run, everything else is for the maintenance of the shape and fitness. You have to restrain from over training, with running and especially with ultra running enjoyment should always come first.

Experienced runners recommend a speed work per week. That means not 100 meter sprints but interval training or speed variations on longer sections: for example alternatively run one kilometre faster and one slower. Speedwork allows you to run faster certain sections of the ultra race. The legs become stronger and this leads to better timings at the ultra. Also the general fitness is being increased, which again is contributing to a general stamina.

For a first ultra race the 6 hour race is better suited, because there you don't have pressure for the timing, no matter how fast or slow you run, you always reach the finish together with the winner. At the 6 hour race you can make your first experiences with ultra running, which will help you for the 50 Mile race, the 100 km race or the 12 hour race.

Following has to be observed for the race day:

1. For your first ultra choose a race with a plane course. Hill races are only for experienced ultra runners.

2. Start slow, during the race you can increase your speed if you want to. Don't make the mistake to run the first laps with the front runners.

3. Find a good rhythm and take walking breaks on regularly basis. Walking is the best friend of ultra runners. The walking breaks have to be adapted individually to you. You can run for 5 minutes and walk 1 minute. Or you run for 3 Kilometres and walk for half a Kilometre.

4. Drink and eat enough during the race. Water, juices, electrolytes, Coke, Coffee or other drinks are suited for drinking. Fruits, bread, granola bars, energy bars etc. are recommended as food. A good common rule is to use during the race that which you have successfully used for your long runs. This applies for the food as well as for the running shoes and clothing.

5. Remain happy and joyful during the race, enjoy the race.

By now there are in Austria a couple of ultra races qualified for beginners. The Sri Chinmoy Marathon Team is offering on the second weekend of September a 6 hour race in Graz for ultra runners to be. Everybody who's interested in trying is heartily welcome.

Roby Schiltz

Multi-day running tips - more articles

Smarana Puntigam has been running multiday races for over 20 years, including the 3100 mile race eight times. This is the first of a series of articles on dealing with common issues that crop up during multiday races...

How to avoid blisters? - that is a big one for a multiday runner. If you do shorter races, blisters are inconvenient, but easy to deal with because you do not have to run on them the next day. However, once you have blisters in a multiday event they can really influence your performance a great deal. Depending on the area the blisters appear in, and whether they get inflamed, the range of pain goes from hardly-felt to “I think I have to stop, I just can not take the pain.“ So, the best thing is always to prevent blisters in the first place.

Here are the main issues to deal with:

1. Wet feet

One of the most important things is to keep your feet dry - if there is a lot of moisture, the skin gets very sensitive and prone to blisters.

Powdering your feet several times a day with foot powder or baby powder can help you to reduce the friction in the shoes and to keep your feet dry. There are also excellent crèmes that keep the feet soft, elastic and reduce also the friction. Vaseline is not so good, because it does not allow the feet to breathe and I always feel that my feet are sliding around too much inside the shoes. However from my experience if the race is longer than a day, powder is the way to go.
There are runners whose feet simply sweat more than others, and who will always have wet feet. Many runners cut open their shoes to let the steam and heat out of their shoes.
Rain makes the skin on your feet 'crumple' and become much more blister-prone. Our article on rainy weather has a whole section on this...

2. Choose your socks wisely

The big variety of socks is sometimes confusing - there is such a big selection of socks, each promising their own special feature.
Don't use cotton socks - they get soaked with sweat and moisture, which does not go away. This was one of my main problems when I started ultra-running and that is why I got a lot of blisters. Dipali Cunningham, one of the leading female multi-day runners, was shocked when she saw me showing up for my first 700 miles race with cotton socks, and gave me valuable information in this regard.
Use socks that are not too thick and are made of a fabric that does not store water (i.e. coolmax). For example Nirbhasa Magee, who ran the 3100 Mile race in 2015 and 2017, is very fond of WrightSocks, a thin sock with a double layer - this means the layers of the scok rub against each other rather than the skin.

3. Ill-fitting and narrow shoes

Cutting to avoid an upcoming blister on the side of the foot, just below the toe

Don't take new shoes for marathons or long distances; it takes some time for the shoes to get the right shape for your feet. They have to get used to one another. The shoe size should be at least one number bigger than the size of your foot, with plenty of room in the toebox so your toes don't rub against the front.
When you are running ultra distances your feet keep swelling, and you may need extra wide shoes. The first day you can still run in your usual running shoe, but as the race progresses, your feet keep changing. A shoe that perfectly fits on the morning of the third day of a multi-day rice, might not fit any more in the evening.
Also you may need a different insole, or to cut the one you have. The insoles that come with the shoes are not flat in the heel area, but have edges that bend upwards. As your foot swells, the heel doesn't fit any more into the area of the insole and the edges of the insole can cut into the heel and sides of the foot, creating blisters.
Blisters or potential blisters on the toes or sides of the feet might be alleviated by cutting away the part of the shoe that is rubbing against it, as long as it does not affect the shoe's stability. You will probably need to cut down all the way to where the top of the shoe joins the sole to remove the friction.

4. Hot feet

Where there is friction, there is heat.

Some use creams to reduce the friction, but on the long run from my experience powder is the way to go, since it keeps the feet dry and reduces the friction.
Again, cutting your shoes reduces heat as well as friction.
There are creams that help to cool down your feet. The skin absorbs the cream, so that you can take powder after some time.
During breaks, you can put your feet into a plastic bag and put them into ice water to cool them down and reduce the swelling.
Changing your socks and shoes frequently will help to air the feet and get rid of moisture and heat.

5. Taping 'hot spots' and callouses

As a runner you most probably know your 'hot spots' - areas of the feet that very easily turn hot or red during a run. If you don't know them yet, check your feet after a longer run and try to locate them. Once you do know them tape them before ultra runs. You can use paper tape or very thin tape, but do not use kinesiology tape - it creates a lot of heat and you will get blisters right there.
If there is a callous - very often in the heel section - take it away with simple sand paper or special tools from the drug store. When the feet start to swell during multi-day runs, the normal skin is elastic and can expand, while the callous cannot. Spots like that are predestined for blisters.

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This is the second in a series of articles from Smarana Puntigam, a 20-year veteran of multidays, on dealing with the many challenges that a multi-day race can throw up...

Rainy weather is a real challenge for a multiday runner. The rain can soak through and make you cold and miserable, and also lead to chafing and blisters. Keep an eye on the weather reports and try and anticipate what the rain is going to be like, and plan accordingly.

1. Keeping dry

There are multiple options that one can choose from, depending on the type of rain and your physical strength at the time.

Rain solutions, from left: 1. Ponchos, 2. Small umbrella and O2 jacket, 3. Large umbrella, 4. O2 jacket and trousers

A cheap plastic raincoat is very efficient and keeps the rain out. However, if used for a long time, it may lead to overheating. After a while, you also get wet from inside because it is not breathable.
Even with breathable jackets, overheating and sweating is an issue, particularly with heavy Gore-tex jackets and trousers. There are paper thin rain coats and trousers on the market, for example those from H2, that are breathable and also quite inexpensive. Some runners cut the legs of their trousers short to allow more breathing.
Running with an umbrella has the advantage of not sweating as much, and also keeping the rain off your feet for a while. But in the course of time it needs extra energy to carry. Smaller umbrellas are better for running; for walking and shorter periods of time bigger umbrellas keep the feet dry for longer.
Ponchos keep the rain off and allow the air to circulate inside, however they can be troublesome in windy conditions.
For short spells of rain, you can also try and time your breaks to coincide with the rain. Some areas (such as NY) are more difficult to predict the exact arrival of weather than others due to competing weather systems, however usually the forecasting models 'converge' an hour or two before the rain starts and you should be able to plan with plus or minus 15 minutes accuracy.

2. Chafing

As soon as there is moisture and friction, the danger of chafing is very high.

It might be possible to tape areas that are likely to chafe.
Before you get a problem you can also apply petroleum or other creams that help to reduce the friction - in the long run, however, it is better to keep these areas dry. Corn starch is a very efficient solution, as is talcum powder with zinc, or powder with essential oils.
Compression shirts and compression tights can be a big help in rainy weather to prevent chafing.

3. Blisters

The most important thing for a runner is to keep his/her feet dry. If your feet are wet, the likelihood of blisters multiply exponentially.

If the rain is scheduled only as short and heavy rain, try to run with a large umbrella to keep the rain off your feet.
Some runners apply coconut oil or olive oil to their feet, before it rains, so that the feet do not absorb water and crumple up the skin.
Change shoes and socks as soon as the rain is over, and apply powder to your feet for faster drying.
During longer spells of rain, you should not run for too long without changing your shoes and socks - a good rule of thumb is 90 minutes, although you may have to change sooner if your feet are more sensitive. A prepared runner will pack enough socks to last a long spell of rain. It is obviously more difficult to have as many shoes, but you should have at least 2 pairs on standby in addition to the pair you are running in. If it looks like the rain will last longer than a few hours, you can dry your shoes by stuffing them with tightly-rolled newspaper, which will absorb the water. A good helper saves you a lot of time here, especially because you may have to replace the newspaper after 90 minutes or so if the shoe got completely soaked. However if the rain persists and you need to use the shoe again after 3 hours, it should be dry or almost dry.
When the sun is back out, remove the insoles and leave shoes and insoles to dry in the sun.

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