How To Train For An Ultra Trail Run
An ultra trail is a mountain hike in which distances of around 42, 195 kilometers (26,200 miles) are traveled by intrepid adventurers. These trails are designed to be run over a whole day, although some people may take more time to enjoy the hike. The intense nature of this competition makes the mere fact of getting to the finish a success in itself. Preparing for an ultra trail requires physical and mental energy. On OneHowTo.com we explain some tips on how to train for an ultra trail run.
Before you train for an ultra trail run, it is best to have a medical check as this is an intensive physical demand for the body.
The minimum time to prepare for an ultra trail is about four months, or more if your hike is very intense. Generally, you will spend half a year getting ready. Consider these limits when choosing the intensive trail in which you wish to participate.
If you're not used to the competition, the first thing to work on is your aerobic capacity and cardiovascular resistance. The goal is to lay the foundation to face the hard workout. Try it for four weeks.
Then after four weeks, begin to increase the pace and intensity of the training. The goal is to gain muscle strength and to be ready to begin your preparation in the 4 months prior to the ultra trail.
First month. You must dedicate two days to rest. Four of the days that you train you must complete runs or walks of 12 to 15 kilometers (about 8 to 9.5 miles) , three of which must be at a half-marathon pace.
One day you should focus on running for 1.5 hours at the beginning of the month and 4 at the end.
Second month. For four days of each week, complete your 15 kilometers (9.5 miles), five of them at half marathon pace. Rest for two days.
On the last day of the training week, go running for 2 to 4 hours.
Third month. You must include your pending training sessions, so try to do the maximum number of excursions in the mountains. Continue with the rest period of two days a week.
This will be the strongest week of training. Try to do more than 15 kilometers (9.5 miles) over four days, six of them at half marathon pace. One day, focus your efforts on not losing 3 hours and try to reach 4 or more.
Fourth month. It is the pre-ultra trail month, so you have to work your mind. It is recommended that you go to do relaxing activities, especially if you're a nervous person. Do not forget to rest for two days a week.
Once you've proven your strength in the third month, return to the training pace from your second month, to maintain the level and to avoid tiring yourself out. You will be in the best conditions to undertake the ultra trail.
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