By Darcie Murphy,
CTS Ultrarunning Senior Coach
When CTS asked if I wanted to start writing ultrarunning content for the Trainright Blog, I thought a lot about the athletes I work with, the coaches I have gotten to know over the years, and what aspects of ultrarunning I wanted to focus on. In addition to coaching content from CTS Ultrarunning Head Coach Jason Koop, we have great sports science content on the way from Corrine Malcolm, and movement and bodywork training content from Sarah Scozzaro. And from me? Well, although I work with a wide variety of runners, from beginner to elite, I love the enthusiasm and ‘ah ha’ moments of working with athletes who are relatively new to ultrarunning. And there are a lot of you! So, I’ll leave the heavy-duty sports science to Koop and Corrine, and we’re going to talk about the nuts and bolts of getting into ultrarunning.
One of the first questions we always get from middle-distance and marathon runners looking to tackle an ultra is: “How long will it take to be well prepared for my first ultramarathon?” As the familiar refrain goes, that depends… However, the end of summer and beginning of fall are the best times to get started, for the following reasons.
-More time for a slow, steady ramp up
Moving up to ultrarunning requires a wide range of physiological adaptations and we all want to arrive at the start line healthy and injury-free. The more time you give yourself to ramp up to race day, the gentler your training load increases can be. Allowing the body to adjust gradually almost always nets a more positive outcome than trying to ask too much too quickly. Additionally, if you’re a runner transitioning to trails from road running, you’ll realize the uneven surface utilizes more lower leg strength, as well as more balance and agility.
Trail running typically involves more elevation gain and loss compared to road running too. If your goal event will have you traipsing up and down steep and/or long grades, you’ll need to add elevation to your runs. Adding climbing to your regiment a little at a time is a wise approach in order to avoid injuries. For example, Achilles tendonitis often develops due to increasing the volume of elevation gain too quickly. Give yourself the opportunity to adjust to trail running more gradually, your body will thank you.
Another benefit of a slow, steady ramp up is time to figure out your fueling. A 50k, the shortest of ultrarunning events, takes most first-time runners 6-8 hours to complete. Knowing when, what and how much to consume will immensely enhance your chances of finishing and feeling good. There are several articles on our blog specifically about training the gut, sorting through which foods taste good and are digestible during exercise, and which food and fluid choices fuel you optimally. Figuring all of that out takes time.
-More races to choose from
COVID affected nearly every facet of life, including how quickly races fill up. While most organizations have figured out how to hold events safely this year and many races that were cancelled in 2020 have been added back to the calendar, there has also been an increased interest in ultrarunning. Many event scheduled for spring and summer of 2022 are opening their registration processes soon and many popular races fill within an hour or two of opening. Others have lottery systems of varying degrees of complexity. Do your research now to know which race(s) most appeal to you. By starting early, you can schedule a longer series of tune-up races for skill acquisition. It is a good idea to research more races than you plan on signing up for and create a list of events in priority order. That way, if you don’t get in to one or more events you have a list of known alternatives to choose from. Commit to events as soon as registration or the lottery opens, otherwise you may find yourself at the bottom of a long waitlist.
-Cool temps/great trail conditions
After enduring a ridiculously hot summer, what’s more motivating than the opportunity to run in the crisp, cool temperatures of Autumn? Because the weather in most climates is prime right now, you won’t need to carry too many extra layers, and overheating will likely be less of a major concern. Even in the mountains, few trails have snow to navigate just yet, and with summer vacations mostly over, you’re likely to have more open space to yourself. Mix in the cornucopia of vibrant fall foliage, and this time of year offers plenty of optimal conditions and aesthetic bounty. It would be a shame to miss out.
-Time to test gear, orienteering skills
While ultra-running may not be the most gear-intensive sport (as opposed to say, rock climbing), many runners new to trails may be surprised by the number of tools we utilize. The most common are hydration vests/belts, trekking poles, multiple clothing layers, and shoes (lots of shoes). Beyond the gear, learning to navigate off-road, often in areas where there may not be cell service is a critical skill for safety. Where will you get water, or do you need to carry a water filter? Might you need extra layers in the case of inclement weather? Do you need to carry a small medical kit for blisters, insect bites/stings or abrasions (and do you know how to use it)? What is your plan if you sprain an ankle? The more frequently you are faced with uncomfortable situations in areas that are more remote, the better you will become at navigating them successfully. Problem solving is one of the most appealing (in my opinion) parts of trail running, but it can be one of the intimidating, too. Having more time available for preparation gives you more time to gradually progress (on purpose) through increasingly challenging situations.
-If you love your first ultra and race the first half of summer, there’s time to do another, possibly longer event if all went well
It is safe to say there is more variation between races in ultrarunning than between road marathons, 10Ks and 5Ks. When you’re new to the sport it takes some time and experience to figure out the attributes and features of a race – beyond the distance – that most appeal to you. Some races are point-to-point (i.e., Western States Endurance Run). Some are out-and-back (i.e., Leadville 100). Some are event one big loop (i.e., Hardrock 100) or a series of smaller loops (i.e., Javelina Jundred). Do you want a ton of climbing and descending, or a flatter course? Are pacers important for you? Do you perform well in the heat, or prefer a more temperate race climate? By getting started right now, you have more time to figure out your ultrarunning strengths (train your weaknesses, but race your strengths) and preferences.
You’ll likely be more fit for your 2022 races if you start training now vs. wait for November or January. And racing is more fun when you’re fit, so naturally you’ll fall in love with the sport after that first race (who wouldn’t, right?). Well, if that first race is in the spring, you may also have time to pick up the challenge of another big event in the summer. As with most things, the more time you spend actively engaged in building your fitness and skillset, the more improvements you’re likely to create. You’ll learn your preferences, abilities and areas that need development, and you’ll have more room for recovering from mistakes made in training and racing.
From prime outdoor conditions to gear management, and fueling considerations to navigation and fitness advantages, it’s not too soon to begin a focused training plan to prepare for your first foray into the world of trail and ultrarunning. Take advantage of the opportunities that exist right now; you won’t regret it.