Ultramarathons is more about time on feet. The endurance levels you need to build for ultra does not only comes from the mileage you have under your belt but also from the strength and conditioning your muscles needs to consistently earn those miles. The bottom line is to have a healthy run without any fatal injuries. Hence training, hydration, food habits, sleep cycles matter a lot. Also, you need to slowly graduate to distance running rather than jumping into hitting the peak too early which is yet another reason for injuries and fatigued body.
Here is what I have to say and this is all out of my experience and learnings from my injury. Back and Core is for life. I may have less mileage over the week but my prime focus area has been my injured back. I have a L5 disc bulge that keeps touching my S1 root nerve that leads to pains and frozen right side of my body during runs and I take utmost care on how I pace my runs.
-Mondays are a rest day for me.
-Tuesdays starts with strength training for my shoulders and arms + 15 mins of Yoga stretches. Arms do help in pacing your elevation runs.
-Wednesday – an hour of Yoga, you can add your 5-10km run post yoga or before yoga depending on your schedule
-Thursdays is weight training, Chest , Back + 15 mins Yoga stretching.
– Friday Tricep, bicep + 1 hour Yoga + 5kms run.
– Saturday – long run 20+ kms.
– Sunday – Recovery 5-10kms.
-Next Tuesday’s can begin with legs , glute, calf workout.
Add 5-10 mins of Abs and core alternate days.
I have worked out for over a decade and half now, hence muscle growth is something I have been able to recover post my long run events. I suppose they call it Mesomorph.
The mileage increases when I am nearing a event, hence the schedule will comprise of more runs, more mileage. So when Iam not running, i work on my muscles because that is something I dont want to loose despite my long runs.
Also, if possible get trained in person at gym with the right mentor and guide. 1×1 online classes are a boon too. Ensure you put forward your goals correctly and work towards it. Break down bigger goals in to shorter ones. Patience and consistency will always remain a key ingredient.
Food and Hydration is also important, Stick to home cooked as much as you can or self cooked food or food that contributes to your overall well being. Fruits are the best source of everything your body needs. Again, take guidance if not wary of these details too. and when you hydrate, the idea is not to drain the nutrients out of your body during nature calls. So when you attend one, pee pale and not water.
Injuries are not the path way for more injuries. Take injuries seriously and follow the advice from reputed physiotherapist or relevant doctors to cure yourself. Take that time to heal and rejuvenate. Remember, all these investments need to be for long term returns just like your mutual funds. Its about time, you start investing in health too.
Self motivation is at times tough unless you have like minded folks around. If you dont , you should try and tag along someone and help each other towards each other’s goals. Be it running or any other physical activity, get that buddy to workout with you. Get vocal, get social. Period!
Bored of running, but still want to be physically active? Explore various other sports and there are a lot that can catch your attention. Different sports help build set of muscles. Iam not geek in this regard, but I simply enjoy the process of switching and exploring new adventures.
Do not loose focus towards any passion you may have or developing one. And its the discipline and grind that matters the most followed by the end result.
Healthy body needs a healthy mind too. A natural process of working on yourself helps your mind and body compliment each other. The will power you develop are recriprocated from the constant interaction your body has with your mind and vice versa. And the best part, you need to work on it, it will come to you and does impact every aspect of life, be it personal or professional. You are in for a treat when this happens.
Self evaluate. Staying healthy isnt a rat race or a comparative analysis you tend to do with others. This is about you, your life and for the people who look upto you for help and support. Your performances are a reflection on the your number of hours you put in to be what and live what you choose to be. FYI, Every living being have its own trigger points.
Remember, you have 24 hours in a day!! Time management can do wonders!!
Never stop learning, yes, Iam still learning a lot from every event I run and the momentum will continue when you intend to raise your bar as you keep stepping out of your comfort zone.
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