I've always found that you need to ensure you can more or less cover the distance in a single weeks training miles that you want to run in one go. That format has always served me.
That's my rule too! Until 55k it worked ok, but I am not sure it still holds for the 100 miles. The uphill athlete training book (Steve House, Scott Johnston, Kilian Jornet) recommends 100k average over the 12 longest weeks, with a peak between 145-160k
Thanks for the advice. I'm a 56 year old man. Out of shape but getting back into it. Most I've ever run was 30. But for the past year I've moved down to Texas and am motivated to do a 50 miler in the Texas Hill Country with the support of just one or two more people. Again, thanks for the advice and wish me luck : )
@@TheRunExperience Hi I did the first one, but only managed 26 miles because it was so boggy and I spent more time slowing down to find a way through the bogs. But, I've not let it put me off I've signed up for 100k in June and hoping to do it all this time. So thanks for all your tips. If covid doesn't get in the way the next one is June 2021
Number 1 rule ! Don’t get totally smashed the night before a 100km race and wake up severely hungover and with 3 hrs sleep then missing your taxi then having to walk 7 miles to the start like I did 😞
How bad do you want it?! (Enough said). If it's a higher priority to get shit faced the night before than it is to prepare for the run, that speaks volumes.
. I was staying in a hotel and met other people while were also running the event and it was a hot day and we just ended up getting on it . Still managed too finish so that says something about my willingness to complete it even though I could have stopped at any time
Thanks I am hoping maybe first race is a 100mile. I watched some UA-cam videos and figured it will be a good way to quit smoking. I already quit heroin and I lived in a broken down car for 4 years in Minnesota. I choose running because my sister who is a marathon runner referred to a runner as just a half marathon runner. Now I have to run an ultra and refer to someone as just a marathon runner jokingly of course and to teach a lesson. At least I am doing better than I thought I would, my fourth run I ran 15miles at a 7:43 pace.
Strong suggestion I just learned this weekend: if it's hot, drink a lot at the aid station. Between the second and third stops, the sun got really hot and I ran out of water. Hindsight, I should have topped up completely at the water point part way between, and done the camel thing at stop 1.
Great stuff. One thing I've never really understood though is the hand-held bottle. For me, a camel back is just so much better - it achieves the same goal (make it easy to drink). But with the added benefit of likely being more efficient energy-wise, since it basically sit right at your center of gravity. The hand-held is way out there at the end of your arm, meaning you need to expand more energy. And then (though I guess that comes with habit), idk, I'm always sort of annoyed whenI have to hold stuff in my hands while running. My mind keeps getting back to it, and it somewhat detracts from just enjoying the run.
Maxime Lafond lol but the video says “for newbies” lol. I’m sure a newbie is starting off with a 50k or something rather then starting off with a 100miler
I'm one month away from my first ultra which has a 6 hour time limit. I'm in a running club with a bunch of experienced ultra runners. They had me working up to being on my feet for 6 hours and this race starts at 7pm so I've done a 6 hour training run in the dark. And with each 6hr practice run I've done more miles.
I signed up for 50km this coming December. It's my first 50km run and excited but a bit nervous since i usually have problems with cramps on long distance run 😭.
Magnesium will be ur savior for the cramps. I come from long distance cycling and 24hr mountain bike racing and have never cramped whilst racing or training. Load up morning and evening leading up to the race and make sure ur electrolyte drink contains magnesium 👍🏻
I'm 16 years old and I want to run a 100 mile race before I turn 18 (mid September 2021). I've ran 2 marathons so far and I'm signed up for a 50k in December.
So glad i found you guys. I just did my first marathon and totally screwed myself by not hydrating properly, I crossed that line and got my finisher medal but it was a total struggle.. I love you guys channel, it's full of so many good information. The next one I do I'm crushing it..
Good video. Nike may have too low drop for the beginners. If someone is thinking about 50k trail running then during this six months of preparation I would suggest taking part in one race a month for example in flat half-marathons and for sure one mountiain trail with the lenght about 35 km.
I would LOVE to see the female equivalent of this from y’all. ie: women’s shoes, sports bras, hair bands, PMS and running.....ect. Thank you, this was really great!❤️
I swear, I can get lost running around a 400 m track. If I ever decide to train for an ultra, there's a good chance I could start out intending to run for 5 hours and end up staying out there for 5 days after missing the same few turns thousands and thousands of times over :)
I don't go to the gym, but recently I did 1/2 mile jogging on a treadmil, only cardio being rental bikes Keep in mind i'm completely out of shape I just wanna get to running 25 miles comfortably I'm also getting into calistenics after that I might branch out to other sports Parkour, MMA, Mountain climbing etc etc
Awesome! Love that you're so motivated :) We have a bunch of beginner running videos on the channel that can help you start getting your running fitness up. Here's one to get you started! ua-cam.com/video/ILEqwlZqY6A/v-deo.html
good job! :) instead of spreading your attention to too many sports at once, stick with 1-2 and focus on those. personally I hated running, never really tried that, but when went out for a 1-2km I was exhausted in 10 minutes. Then I put the effort in, learned about pacing and CONSISTENCY. In the last 3 months I ran 3 times EVERY SINGLE WEEK, not using cold, snow, anything as an excuse, just showed up. Now I am comfortably running 10k (6.2miles) without a second of stop. Already signed up for a 10k race, and definitely will run a Half Marathon this year. Regarding the out of shape part of your comments, please DO focus on your eating, that is most important of all. I know YOU CAN run 26.2 miles. Everybody can! :) keep it up!
Thnx for the tips. I’m doing a 50k on a weeks notice. Gonna have to white knuckle through that shit 😂 Update- took me a little over 8 hrs to do roughly 31 Miles
I had a much better long run recently when I turned my run log app to slilent. Not having updates on my pace helped stopped the instinct to beat my last run. I didn't bother with music either and felt more 'in tune' (pardon the pun!) with what my body was doing.
Good discovery! Music can be great, but sometimes we run better when we let ourselves be present, check-in with our body, and really fall into the "zone".
I fully agree. Since I'm 'forced' to run on a busier road due to my living location, I decided to ditch the music. After just a couple runs, I got completely used to it and I feel it has improved my running. I tend to listen to my body more instead of the rythm of the song.
thanks im currently struggling with running last year i could run for a minute on a treadmill stop for a minute and then repeat for 10~15 minutes tops now i can run the whole time without needing a minute to stop if i slow down a bit thanks to quitting cigarettes i was wondering how do people run for an hour without running out of breath but i guess it just has to come naturally after training great video btw👍
Did my first ultra marathon 49yrs old, 35 miles, did my training at mission peak Fremont, ca. And around my neighborhood, before the pendemic started, did a few half marathon as my long runs, and short runs around during the week, my biggest let down was staying focused after 20 or even before that, started training for my 50 mile thinking in doing it by the end of the year, what do you recommend to stay focus during the ups and down and to stay motivated during during the crunching time.
6 months out, 50 mile weeks to start training... We must have different definitions of a newbie. My first 50K was 2.5 months after the first day I stared running, first 50 miler was 2 months after that. I certainly did not start as a newbie with 50 miles a week with race 6 months away. This is early in your video and I hope it doesn’t discourage new runners from getting after it and taking the leap to ultras.
Thanks for commenting- that's a good point! You certainly don't need to be running such high mileage weeks when training for and racing ultras. Mileage is very dependent on the individual runner!
I would like to learn more about how to figure out pacing as well as race day nutrition strategy. I’m experienced at road marathons but I have no idea how much slower I need to go to conserve energy if I want to go three or four times that distance on trails with much greater elevation. Also, what should your longest training run be? If you are planning to race 50 miles should you try to run at least 35, for example?
Yes, I'd definitely recommend doing at least a 50K before 50 miler, but it's not required. You don't need to do a bunch of crazy long runs that break you down, you just need to get time on feet in and understand how your body is going to adapt when things get hard.
I like this question but try not to worry yourself. If you are experienced at road marathons don’t fret you have done the hard work. Find nutrition you can swallow when you don’t feel like eating. Every 25-30 miles find some sort of real food. I find cream rice with jam good. Things like chicken noodle soup too. Conserving energy. Ha! Prepare to bonk. Get to know what it feels like and either avoid it by eating (I like a caffeine gel + real food) taking electrolytes (caps) and drinking. If you can mentality get through it you’re fine. Most marathon runners think it’s over at that point. I’ve been at that stage 2-3 times through a 200 miler and it just feels normal now. Training distance: whatever. Think time on your feet not distance. If it’s a hilly course go for a 12 hour fast hike in your nearest mountains. That’s probably better than running for 8 hours as you probably know how to run by now (most runners are crap at walking fast especially up hills!)
Are you refilling your handheld with the soft flasks during your long runs? How do you utilize both the naked belt and the handheld? Thanks in advance!
1. No. You will die 15 miles into your first Ultra. 2. The only thing that can replace caffeinated coffee is a double chocolate sundae personally served by your imaginary pet cappucin monkey.
Hi Kalikrit, I don't use any type of heart rate monitor during my races. I find that I run better when I just listen to my body. With all the training for 100's you should be able to dial in when you need to slow down and when you can push. Hope that helps!
I typically do the weight training after the runs or separately. The reason I don't weight train before is because I don't want my form to suffer due to fatigue from lifting. Hope this helps!
I don't weight train legs since sprinting or training at peak heart rate and lactic treshold provides same stress on all three types of muscle fibres in legs as weight training does, thus induces same amount of hypertrophy. +Training at high pace in lactic threshold rate or at peak heart rate, heightens your speed and tempo since you reduce involuntary muscle inhibition. I do train upper body and core three times a week just to maintain strength. Important is to train within a low repetition range where you feel your muscles getting sore (lactic acid), this will induce hypertrophy/muscle growth. Basically do your slows very slow to build aerobic capacity and your hards very hard to push your limit and induce strength. Just set a goal and you will see results, your body will adapt. If you do both long and slow and easy next to hard and fast and short you will see complementary results.
Marc - that stood out to me, too. I have a friend who regularly finishes top 15 in 50k and 100k races. I watch his training runs on Strava ... he knocks out 8 mi at a 7:15mm pace and his heart is barely ticking over (145bpm) ... When he is training, He’ll do that 3-4 times a week plus 20+ miles on the weekend - 44 to 70 miles a week. That is so daunting to me as a noob. My cruising speed is more like 10:00mm, so his 8mi training run would take me 20-30 minutes longer to complete. I decided to train by matching his time running, not his distance - so 1h running max for weekday runs and 2-3h on the weekends.
@@BrienMalone I feel you man. I'm with the slow gang too, and it takes me 1 or 2 hours more than most of my friends to get my weekly 60m... You just got to embrace it, that's more time on the trails :)
6 років тому+2
Hey! Thanks for the video! Very cool stuff. I was wondering how can someone with a full time job find the time for longer run training except over the weekend? I could technically run for 4 hours but i woul br either too tired to do it every day after work, or couldn’t wake up next day for work.
IMHO long runs should only be 1-2 days per week according to every training program and expert advice I've seen or heard, especially for newbies to long distances. my running club has been running a large 1st time marathon programs for years and has nearly 100% success rate. even for ultra's I don't think newbies or normal runners should overdo it.
definitely not close to race day. Typical marathon training schedules will have you doing your longest run 2 or even3 weeks before the event and then tapering the number of miles you're running over the next two to three weeks. The week before the event, you should run very few miles and no running at all the day before, or even a couple of days before. Different schools of thought regarding what should be your longest training run, but I believe most say that your longest training run does not need to be as long as the event you're planning to do.
The dreaded "bonk" (also known as "hitting the wall") is a sudden loss of what feels like *all* of your energy! It is often caused by not enough or improper fueling.
@@TheRunExperience Oh! Ok, that makes sense. I've just been hearing that term used as an action lately and had no idea where it came from. "Hitting the wall" is a phrase I am familiar with, though. Thanks!
Thanks for the tips! I plan to do my first trail ultra next year but still confused about the water backpack, should I get myself a smaller backpack without the reservoir or with the reservoir complete with the drinking tube on it??
Hi Conan, that is definitely a personal preference. I like the packs without the reservoir because they are easier to fill up but if you are going to do longer runs without many water stops you'll probably need a reservoir. Hope this helps and good luck on your first ultra!
Alex Ho hey Alex! I would choose the one with reservoir then and turns out the trail race I'm about to sign up for has some points system in it so for a beginner like me they won't allow me to sign at thee biggest category which kinda disappoint me but for my own safety I'll go with it!
Conan, it's totally up to you! Some people prefer to have handheld bottles for ease of filling them up at the aid stations and to not have anything on their back. Others don't like to hold on to something for hours, and prefer a light pack with a bladder/reservoir.
My suggestion is to get one with a reservoir. You can always just take it out and use the space for gear but if you enter a race that will require more fluids, you’ll have it and won’t have to buy a whole new pack.
i love my Nathan VaporZach vest it has enough water for MY longest runs and has plenty of space for a light waterproof, windbreaker, and food, phone, etc. And no sloshing like many reservoirs plus i love how there's two separate bottles to have one with water and one with electrolytes
Sometimes I skip runnning day for weight training but i feel like I want to go out and run but I want to do the weight trainning also. Is it safe to do both in the same day?? Thanks.Great tips though. enjoy it.
If your running every day you are not going hard enough on certain days. Just my opinion. While recovering from long runs do bike rides. It's the stress of running that takes recovery time which is close to non existent with cycling.
@@hisoka8800 goggins is a great athlete but he's good at what he does he's not a top guy in ultra distance running as far as times go but he does complete stuff. Same with dean karnazes he's a step above goggins but do some research he's not doing record times unless he's making a unique course/event
Rest days are even more important as you get older. Me personally, I don't like to go out on a run if I have sore muscles from a prior hard run or long run. I like running every other day, and even making one of those "other" days a bicycling day, so run one day, rest next day, bicycle next day, rest the day after that, then run again, and repeat.
I didn’t train & completed 3 100km trail run but suffered a lot.Now I want to train for UTMB 171km if balloting get through as I got 15points now .Wish me lucks 😝
Might be a stupid question but how do runners know exactly where to run on trail? Are 50/100milers pretty well marked off so runners don't get lost as they run check point to check point or do they need to have a GPS enabled watch (or something else) that has the track marked off for them? Thanks
Not a stupid question! Generally, trail races will have the route marked with little colored flags along the trail or with colored tape tied around branches, trail signposts, etc.
Cameron Carter Look into “parkrun” on Saturday mornings. Free timed 5km runs every week (not during C19, obviously). Get yourself under 30 minutes for 5km and 13 mins for 2.4km (1.5 mile) will be easily achieved.
I’m pretty sure I had that after a big race. I rested for a few days then started swimming and also did some water running and it got a lot better. Also did some strength training for hamstrings. Hopefully you are over it already.
Shoes are so individual that it's always best to head to a local running store where they'll be able to analyze your foot and gait and make recommendations from there :)
I'm training for my first ultra, a 30 mile distance. Due to some injury issues, I'm under prepared. The race is August 31, a little over three weeks away. Any advise on how to catch up? My previous longest race is 16 miles.
Feel Good That would be unpleasant, but yes it can be. A better solution is the get the sodium from your food. Add a inch of salt to a meal etc. Remember that you will need more of every nutrient, even salt, because you're training for endurance sports and exert more salt through your sweat.
How does the 50 miler compare to an Ironman event? I’m tempted to train for a 50 miler, but man, running is hard. I’ve done 3 full IM’s, and many half fulls. Thoughts?
Bob Arsenault I have done two ironmans and one ultra so far. The ultra was 69 miles and I found it tougher than the Ironman, I think because it’s just one thing.
If you're under 18, race organizers have to follow liability and insurance rules that have those age limits. In the mean time, you can always go out for training runs on the trails!
For nutrition ditch the carbs...switch to the Keto Diet and get into ketosis. Do the research...it benefits long duration activities. It makes long runs easy. Carbs benefits more of the explosive movements. The science is there...not sure why people continue to load up on carbs unless you like to eat those foods but understand you are making it harder on yourself...performance wise.
I've always found that you need to ensure you can more or less cover the distance in a single weeks training miles that you want to run in one go. That format has always served me.
That's my rule too! Until 55k it worked ok, but I am not sure it still holds for the 100 miles. The uphill athlete training book (Steve House, Scott Johnston, Kilian Jornet) recommends 100k average over the 12 longest weeks, with a peak between 145-160k
@@maxdustycakeone of the best books ever, I’m reading it now 😊
Thanks for the advice. I'm a 56 year old man. Out of shape but getting back into it. Most I've ever run was 30. But for the past year I've moved down to Texas and am motivated to do a 50 miler in the Texas Hill Country with the support of just one or two more people. Again, thanks for the advice and wish me luck : )
So impressive! Good luck!
Good luck!
Good luck fella. I’m 50 and planning my first ultra next year.
How'd it go? Did you do the 50miler?
I'm training for my first ultra, and I'm so pleased I am doing most of the stuff you've mentioned. Looking forward to it.
Nice, Pamela! Hope your training is going well!
@@TheRunExperience Hi I did the first one, but only managed 26 miles because it was so boggy and I spent more time slowing down to find a way through the bogs. But, I've not let it put me off I've signed up for 100k in June and hoping to do it all this time. So thanks for all your tips. If covid doesn't get in the way the next one is June 2021
Number 1 rule ! Don’t get totally smashed the night before a 100km race and wake up severely hungover and with 3 hrs sleep then missing your taxi then having to walk 7 miles to the start like I did 😞
Yep, that's probably good advice! ;)
How bad do you want it?! (Enough said).
If it's a higher priority to get shit faced the night before than it is to prepare for the run, that speaks volumes.
@@MixUpTheVideos clearly wasn't "enough said" was it?
please tell me this story is available as a 5 page spread in Runner's World or something---there's clearly much more that needs to be said!
. I was staying in a hotel and met other people while were also running the event and it was a hot day and we just ended up getting on it . Still managed too finish so that says something about my willingness to complete it even though I could have stopped at any time
I'm training for my first ultra so this was super helpful. Thank you!
Thanks for the video! I’m a marathoner, but I’m feeling the itch to complete a 50K this year.
Thanks I am hoping maybe first race is a 100mile. I watched some UA-cam videos and figured it will be a good way to quit smoking. I already quit heroin and I lived in a broken down car for 4 years in Minnesota. I choose running because my sister who is a marathon runner referred to a runner as just a half marathon runner. Now I have to run an ultra and refer to someone as just a marathon runner jokingly of course and to teach a lesson. At least I am doing better than I thought I would, my fourth run I ran 15miles at a 7:43 pace.
So how it's going ?
Great video. Volunteer at this year's Western States, had a great time.
Just wanted to say this was a great video! You were so positive, clear, and gave great explanations. Super helpful!
Dude....I loved this video. I've done one ultra and you are bang on
Tip from last years 100k: make sure you can find your headlamp when it gets dark because dark means pitch black in the forrest.
Tip nr2 get a back up battery for your headlamp :)
Thank you for this video. I just signed up for my first 50k in 2020.
Woo!!
Me too! Good luck with the training.
Daym boi. I'm running Swiss alpine iron trail with my dad summer 2021
well this didnt age well
I'm going for my first 50miler in September thank you for such great information .
Of course! Go crush it.
Strong suggestion I just learned this weekend: if it's hot, drink a lot at the aid station. Between the second and third stops, the sun got really hot and I ran out of water. Hindsight, I should have topped up completely at the water point part way between, and done the camel thing at stop 1.
Great stuff.
One thing I've never really understood though is the hand-held bottle. For me, a camel back is just so much better - it achieves the same goal (make it easy to drink). But with the added benefit of likely being more efficient energy-wise, since it basically sit right at your center of gravity. The hand-held is way out there at the end of your arm, meaning you need to expand more energy. And then (though I guess that comes with habit), idk, I'm always sort of annoyed whenI have to hold stuff in my hands while running. My mind keeps getting back to it, and it somewhat detracts from just enjoying the run.
Thank you
Packed information, I'm currently running daily, and thinking about entering a race here in the UK.
Thanks again
thankyou good advice and im not a newbie but im older 61 and this advice applies to me along with what youre saying i also try keep it all fun
“You want to start off easy maybe about 50 miles a week”
That seems quite a lot for a runner who is going towards ultras. I do about 60 miles per month. A jump to 50 miles per week is a guaranteed injury.
@@sebulban I am quite sure it's a bad idea to sign up for a 100 miler if you cannot do a 50-mile week without injury ^^
Maxime Lafond lol but the video says “for newbies” lol. I’m sure a newbie is starting off with a 50k or something rather then starting off with a 100miler
@@sebulban up your training mate, if you wanna do marathons or ultras, you need to push yourself. Mind over body.
@@tiarebowman Well, I just finished listening to Goggins, so yeah I guess I'm doing the 100 miler as a newbie.
I'm one month away from my first ultra which has a 6 hour time limit. I'm in a running club with a bunch of experienced ultra runners. They had me working up to being on my feet for 6 hours and this race starts at 7pm so I've done a 6 hour training run in the dark. And with each 6hr practice run I've done more miles.
Good luck. What distance is the course you have 6 hours to complete?
@@secretpsyco1 It's a 2.5 mile loop www.anchordownultra.com/
Sounds like you've been training well and have great running buddies! Good luck :)
wish you hadnt said tortilla chips, i have a problem and this video has enabled me
I signed up for 50km this coming December. It's my first 50km run and excited but a bit nervous since i usually have problems with cramps on long distance run 😭.
Magnesium will be ur savior for the cramps. I come from long distance cycling and 24hr mountain bike racing and have never cramped whilst racing or training. Load up morning and evening leading up to the race and make sure ur electrolyte drink contains magnesium 👍🏻
Some great Ultra running advice - Thanks
I never done a ultra marathon, I never want to do it but now I got the idea about 60k long ultra in Monte Negro. It will be great.
This video is awesomeee. You both are great. Thank you Alex for sharing your stuff
I'm 16 years old and I want to run a 100 mile race before I turn 18 (mid September 2021). I've ran 2 marathons so far and I'm signed up for a 50k in December.
That's some pretty insane feats for a 16 year old. Good job! 👍
Enjoyed the video - I've signed up for a 50K in 2020 and will use some of these tips for sure.
thanks for the tips.......running the SkyUltra Race in the Dolomites this summer....baptisim of fire
Thank you for doing this video!!!
Thanks for watching! :)
great advice compilation. thank you for foing this. ill be running my first 60k next weeknd
Finally a video with real substance..
So glad i found you guys. I just did my first marathon and totally screwed myself by not hydrating properly, I crossed that line and got my finisher medal but it was a total struggle.. I love you guys channel, it's full of so many good information. The next one I do I'm crushing it..
Thanks for the vid and advice!
You're welcome!
Good video. Nike may have too low drop for the beginners. If someone is thinking about 50k trail running then during this six months of preparation I would suggest taking part in one race a month for example in flat half-marathons and for sure one mountiain trail with the lenght about 35 km.
I would LOVE to see the female equivalent of this from y’all. ie: women’s shoes, sports bras, hair bands, PMS and running.....ect.
Thank you, this was really great!❤️
Run for fun 😎
I swear, I can get lost running around a 400 m track. If I ever decide to train for an ultra, there's a good chance I could start out intending to run for 5 hours and end up staying out there for 5 days after missing the same few turns thousands and thousands of times over :)
Rachel Atwood Me too = Garmin gps map of actual course
I don't go to the gym, but recently I did 1/2 mile jogging on a treadmil, only cardio being rental bikes
Keep in mind i'm completely out of shape
I just wanna get to running 25 miles comfortably
I'm also getting into calistenics
after that I might branch out to other sports
Parkour, MMA, Mountain climbing etc etc
Awesome! Love that you're so motivated :) We have a bunch of beginner running videos on the channel that can help you start getting your running fitness up. Here's one to get you started! ua-cam.com/video/ILEqwlZqY6A/v-deo.html
good job! :) instead of spreading your attention to too many sports at once, stick with 1-2 and focus on those.
personally I hated running, never really tried that, but when went out for a 1-2km I was exhausted in 10 minutes. Then I put the effort in, learned about pacing and CONSISTENCY. In the last 3 months I ran 3 times EVERY SINGLE WEEK, not using cold, snow, anything as an excuse, just showed up. Now I am comfortably running 10k (6.2miles) without a second of stop. Already signed up for a 10k race, and definitely will run a Half Marathon this year.
Regarding the out of shape part of your comments, please DO focus on your eating, that is most important of all. I know YOU CAN run 26.2 miles. Everybody can! :) keep it up!
Lmao! You can do it!
How's it going with the training?
Great info love it happy running .
Great tips thank you. I wanna just run n run all day:)
Thnx for the tips. I’m doing a 50k on a weeks notice. Gonna have to white knuckle through that shit 😂
Update- took me a little over 8 hrs to do roughly 31 Miles
Wow- that's gutsy! Good luck to you!
The Run Experience thnx hoping to finish in 6 hrs lol
Well done
Great vid 👍
Great video! How would you train for a ultra marathon if you live on the prairies
I had a much better long run recently when I turned my run log app to slilent. Not having updates on my pace helped stopped the instinct to beat my last run. I didn't bother with music either and felt more 'in tune' (pardon the pun!) with what my body was doing.
Good discovery! Music can be great, but sometimes we run better when we let ourselves be present, check-in with our body, and really fall into the "zone".
I fully agree. Since I'm 'forced' to run on a busier road due to my living location, I decided to ditch the music. After just a couple runs, I got completely used to it and I feel it has improved my running. I tend to listen to my body more instead of the rythm of the song.
thanks
im currently struggling with running
last year i could run for a minute on a treadmill stop for a minute and then repeat for 10~15 minutes tops
now i can run the whole time without needing a minute to stop if i slow down a bit thanks to quitting cigarettes
i was wondering how do people run for an hour without running out of breath
but i guess it just has to come naturally after training
great video btw👍
Did my first ultra marathon 49yrs old, 35 miles, did my training at mission peak Fremont, ca. And around my neighborhood, before the pendemic started, did a few half marathon as my long runs, and short runs around during the week, my biggest let down was staying focused after 20 or even before that, started training for my 50 mile thinking in doing it by the end of the year, what do you recommend to stay focus during the ups and down and to stay motivated during during the crunching time.
Good channel
Very cool, appreciate the time! I've got my first (two) 50s in the schedule for this spring. Getting excited! 😁 Run on!
That background tho.
Nice tips, thank you!
Thanks and you're welcome!
6 months out, 50 mile weeks to start training... We must have different definitions of a newbie. My first 50K was 2.5 months after the first day I stared running, first 50 miler was 2 months after that. I certainly did not start as a newbie with 50 miles a week with race 6 months away. This is early in your video and I hope it doesn’t discourage new runners from getting after it and taking the leap to ultras.
Thanks for commenting- that's a good point! You certainly don't need to be running such high mileage weeks when training for and racing ultras. Mileage is very dependent on the individual runner!
Excellent advice, this will (hopefully) be the year I get to try my first ultra. Do you have any suggested training plans?
I would like to learn more about how to figure out pacing as well as race day nutrition strategy. I’m experienced at road marathons but I have no idea how much slower I need to go to conserve energy if I want to go three or four times that distance on trails with much greater elevation. Also, what should your longest training run be? If you are planning to race 50 miles should you try to run at least 35, for example?
Yes, I'd definitely recommend doing at least a 50K before 50 miler, but it's not required. You don't need to do a bunch of crazy long runs that break you down, you just need to get time on feet in and understand how your body is going to adapt when things get hard.
I like this question but try not to worry yourself. If you are experienced at road marathons don’t fret you have done the hard work. Find nutrition you can swallow when you don’t feel like eating. Every 25-30 miles find some sort of real food. I find cream rice with jam good. Things like chicken noodle soup too. Conserving energy. Ha! Prepare to bonk. Get to know what it feels like and either avoid it by eating (I like a caffeine gel + real food) taking electrolytes (caps) and drinking. If you can mentality get through it you’re fine. Most marathon runners think it’s over at that point. I’ve been at that stage 2-3 times through a 200 miler and it just feels normal now. Training distance: whatever. Think time on your feet not distance. If it’s a hilly course go for a 12 hour fast hike in your nearest mountains. That’s probably better than running for 8 hours as you probably know how to run by now (most runners are crap at walking fast especially up hills!)
Great video thank you, I ran 72k in 2019 I plan for 100k in 2021 October I’m 55 years old please give me advice how to train.
I’m here preparing for Goggins 4x4x48
What is Holly’s running background?
How intervals are "race specific" when it comes to ultras...
Cool video
Are you refilling your handheld with the soft flasks during your long runs? How do you utilize both the naked belt and the handheld? Thanks in advance!
Great video. Ty. 2 questions: can one train for a ultra 3 days a week. Does it have to be 4 days? What can replace caffeinated coffee?
1. No. You will die 15 miles into your first Ultra.
2. The only thing that can replace caffeinated coffee is a double chocolate sundae personally served by your imaginary pet cappucin monkey.
@@Clavers1369 lololol. Ur honestly is refreshing....Ty.
Hi, Alex, do you monitor your pulse during the 100 mile run? If you do, do you adjust your pace according to your pulse?
Hi Kalikrit, I don't use any type of heart rate monitor during my races. I find that I run better when I just listen to my body. With all the training for 100's you should be able to dial in when you need to slow down and when you can push. Hope that helps!
About the weight training for strength: How do you mix it in with your runs? Do you work out before or after? Or separately? Especially legs?
I typically do the weight training after the runs or separately. The reason I don't weight train before is because I don't want my form to suffer due to fatigue from lifting. Hope this helps!
Great. Thanks.
I do core and legs after running
I don't weight train legs since sprinting or training at peak heart rate and lactic treshold provides same stress on all three types of muscle fibres in legs as weight training does, thus induces same amount of hypertrophy. +Training at high pace in lactic threshold rate or at peak heart rate, heightens your speed and tempo since you reduce involuntary muscle inhibition. I do train upper body and core three times a week just to maintain strength. Important is to train within a low repetition range where you feel your muscles getting sore (lactic acid), this will induce hypertrophy/muscle growth. Basically do your slows very slow to build aerobic capacity and your hards very hard to push your limit and induce strength. Just set a goal and you will see results, your body will adapt. If you do both long and slow and easy next to hard and fast and short you will see complementary results.
Great video.....what running watch do you use?
Hi jochambe1, I use the Garmin 910XT. It's a little older and there are better models out now but I'll use it until it dies :)
Right on! I currently use the 920Xt and has been great! Thanks for your videos......very informative.
50 miles a week as base, wow.
Marc - that stood out to me, too. I have a friend who regularly finishes top 15 in 50k and 100k races. I watch his training runs on Strava ... he knocks out 8 mi at a 7:15mm pace and his heart is barely ticking over (145bpm) ... When he is training, He’ll do that 3-4 times a week plus 20+ miles on the weekend - 44 to 70 miles a week. That is so daunting to me as a noob. My cruising speed is more like 10:00mm, so his 8mi training run would take me 20-30 minutes longer to complete. I decided to train by matching his time running, not his distance - so 1h running max for weekday runs and 2-3h on the weekends.
@@BrienMalone I feel you man. I'm with the slow gang too, and it takes me 1 or 2 hours more than most of my friends to get my weekly 60m... You just got to embrace it, that's more time on the trails :)
Hey! Thanks for the video! Very cool stuff. I was wondering how can someone with a full time job find the time for longer run training except over the weekend? I could technically run for 4 hours but i woul br either too tired to do it every day after work, or couldn’t wake up next day for work.
IMHO long runs should only be 1-2 days per week according to every training program and expert advice I've seen or heard, especially for newbies to long distances. my running club has been running a large 1st time marathon programs for years and has nearly 100% success rate. even for ultra's I don't think newbies or normal runners should overdo it.
Hello, im starting CC practice in a week. Any before tips for me? By the way I watched the live stream about food today and it was great!!
Make sure you include a good dynamic warm up before your run, and try to get in some rolling or smashing afterward for your quads, calves, and hips!
+The Run Experience thank you very much!
Do you rest occasionally or intentionally? Thanks and good luck!
Do you run the full distance before the race day or close to it. I'm worried about doing too much and getting burned out
definitely not close to race day. Typical marathon training schedules will have you doing your longest run 2 or even3 weeks before the event and then tapering the number of miles you're running over the next two to three weeks. The week before the event, you should run very few miles and no running at all the day before, or even a couple of days before. Different schools of thought regarding what should be your longest training run, but I believe most say that your longest training run does not need to be as long as the event you're planning to do.
What is this "bonk" y'all keep mentioning? I'm being serious; I get injury terms, but "bonk"?
The dreaded "bonk" (also known as "hitting the wall") is a sudden loss of what feels like *all* of your energy! It is often caused by not enough or improper fueling.
@@TheRunExperience Oh! Ok, that makes sense. I've just been hearing that term used as an action lately and had no idea where it came from. "Hitting the wall" is a phrase I am familiar with, though. Thanks!
Thanks for the tips! I plan to do my first trail ultra next year but still confused about the water backpack, should I get myself a smaller backpack without the reservoir or with the reservoir complete with the drinking tube on it??
Hi Conan, that is definitely a personal preference. I like the packs without the reservoir because they are easier to fill up but if you are going to do longer runs without many water stops you'll probably need a reservoir. Hope this helps and good luck on your first ultra!
Alex Ho hey Alex! I would choose the one with reservoir then and turns out the trail race I'm about to sign up for has some points system in it so for a beginner like me they won't allow me to sign at thee biggest category which kinda disappoint me but for my own safety I'll go with it!
Conan, it's totally up to you! Some people prefer to have handheld bottles for ease of filling them up at the aid stations and to not have anything on their back. Others don't like to hold on to something for hours, and prefer a light pack with a bladder/reservoir.
My suggestion is to get one with a reservoir. You can always just take it out and use the space for gear but if you enter a race that will require more fluids, you’ll have it and won’t have to buy a whole new pack.
i love my Nathan VaporZach vest it has enough water for MY longest runs and has plenty of space for a light waterproof, windbreaker, and food, phone, etc. And no sloshing like many reservoirs plus i love how there's two separate bottles to have one with water and one with electrolytes
Sometimes I skip runnning day for weight training but i feel like I want to go out and run but I want to do the weight trainning also. Is it safe to do both in the same day?? Thanks.Great tips though. enjoy it.
If your running every day you are not going hard enough on certain days. Just my opinion. While recovering from long runs do bike rides. It's the stress of running that takes recovery time which is close to non existent with cycling.
Tell that to David Goggins
@@hisoka8800 goggins is a great athlete but he's good at what he does he's not a top guy in ultra distance running as far as times go but he does complete stuff. Same with dean karnazes he's a step above goggins but do some research he's not doing record times unless he's making a unique course/event
Rest days are even more important as you get older. Me personally, I don't like to go out on a run if I have sore muscles from a prior hard run or long run. I like running every other day, and even making one of those "other" days a bicycling day, so run one day, rest next day, bicycle next day, rest the day after that, then run again, and repeat.
Just a question... do good "Keto runners" exist?
I run the best when I am fasted on a low carb diet. Check out a guy called Mike McKnight
I didn’t train & completed 3 100km trail run but suffered a lot.Now I want to train for UTMB 171km if balloting get through as I got 15points now .Wish me lucks 😝
Might be a stupid question but how do runners know exactly where to run on trail? Are 50/100milers pretty well marked off so runners don't get lost as they run check point to check point or do they need to have a GPS enabled watch (or something else) that has the track marked off for them? Thanks
Not a stupid question! Generally, trail races will have the route marked with little colored flags along the trail or with colored tape tied around branches, trail signposts, etc.
What does "bonk" mean?
HAA I don’t belong here. I jus wanted help on running 1.5 in 13 min
Cameron Carter Look into “parkrun” on Saturday mornings. Free timed 5km runs every week (not during C19, obviously). Get yourself under 30 minutes for 5km and 13 mins for 2.4km (1.5 mile) will be easily achieved.
Anyone experiencing bakers knee cyst?? Never had them before, have both in legs, hopefully I can stii run at 48, any remidies? Thanks. Love SF!!😁
I’m pretty sure I had that after a big race. I rested for a few days then started swimming and also did some water running and it got a lot better. Also did some strength training for hamstrings. Hopefully you are over it already.
What specific shoes can you recommend for road ultras?
Shoes are so individual that it's always best to head to a local running store where they'll be able to analyze your foot and gait and make recommendations from there :)
What kind of soft flasks are you using?
Hi Allison, I used the salomon soft flasks and the NakedBand Soft Flask.
I'm training for my first ultra, a 30 mile distance. Due to some injury issues, I'm under prepared. The race is August 31, a little over three weeks away. Any advise on how to catch up? My previous longest race is 16 miles.
how’d it go?
Can baking soda be a source of sodium if to drink it with water?
Feel Good That would be unpleasant, but yes it can be. A better solution is the get the sodium from your food. Add a inch of salt to a meal etc. Remember that you will need more of every nutrient, even salt, because you're training for endurance sports and exert more salt through your sweat.
What is the waist band he uses ? I can’t find them
That looked related to what I have: Nathan Vapor Krar. It's a series of hydration packs but one is just a waist band. I'm definitely a fan.
Jack Rafter Its the Naked waistband.
I just ran a half marathon and it was terrible I couldnt even imagine a ultra marathon let alone a normal marathon
How does the 50 miler compare to an Ironman event? I’m tempted to train for a 50 miler, but man, running is hard. I’ve done 3 full IM’s, and many half fulls. Thoughts?
Bob Arsenault I have done two ironmans and one ultra so far. The ultra was 69 miles and I found it tougher than the Ironman, I think because it’s just one thing.
010MACS thanks MACS. That’s what I figured. That’s the killer for me. When doing the marathon section my legs just get crushed.
Bob Arsenault no worries mate. Still loved the ultra mind and it helped a lot for the marathon in my second ironman! If love is the right word lol.
Are you aloud to run ultras barefoot? I only run barefoot now
Do not forget to stretch. You'll regret it. Heavy training should be accompanied by lengthy stretch routines. 1:1 training and recovery
Great advice!
Damn, Holly is more built than the male coach.
sure but that's a tonne of extra weight to carry over the duration of an ultra, does she ultra?
Thea Pretorius dude, do you even Ultra?
Thea Pretorius
Who cares if she ultras....
Please! This vlog is about ultra running, okay? Not the size or shape of a woman's body.
Cinthia R
People are free to say what they want. It’s a compliment. Grow up.
Eat kale, beans, eggs, and ground beef with bell peppers tacos. Easy, cheap, healthy, tasty
Training for 6 months is a bit overkill. Just go slow and don't stop and you'll finish.
Quality video, found it really informative. Have subscribed at will check out some more.
Welcome aboard! Thanks for the comment. Glad it helped!
Yup. Best excuse to travel 👍🏻😂😜
I want to run an ultra marathon one day but I need to be older
If you're under 18, race organizers have to follow liability and insurance rules that have those age limits. In the mean time, you can always go out for training runs on the trails!
👍
If you can do it in a week, you can do it in a day
"coach"
6 months my first is in 20 days 😂
Pain cave
For nutrition ditch the carbs...switch to the Keto Diet and get into ketosis. Do the research...it benefits long duration activities. It makes long runs easy. Carbs benefits more of the explosive movements. The science is there...not sure why people continue to load up on carbs unless you like to eat those foods but understand you are making it harder on yourself...performance wise.
Lololololol
Mark Scherler 🤷🏻♂️🤦🏻♂️ research please
Lekker!