This podcast is all about my experience on how to prepare for an ultra marathon. Oh, and have a ton of fun in the process!
In this episode you’ll learn how to prepare for an ultra marathon, plus…
- HOW TO MAKE IT FUN.
- The nutrition and hydration required.
- How many days a week you should train.
- If you should or shouldn’t do weight training.
- And much, much more.
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Technique training
POSE Running is in my opinion the best running technique training you can do. It will clean up your running form, prevent injuries, and make you faster with less effort.
Nutrition/hydration
You MUST dial in your nutrition when you’re going to be putting your body through this much abuse! Which means eating non-processed, very nutritious, organic (if you can afford it) foods.
Some macronutrient recommendations are:
50% carbs – 25% protein – 25% fat
40% carbs – 30% protein – 30% fat
*You MUST test these out to see what makes you feel the best.
To find your total calorie needs eat 1 gram of protein per pound of ideal body weight, and adjust from there.
Water
.5 – .75 ounces per pound of ideal body weight.
Training 3-4 days a week
– You’ll get up to 4 days as your LSD training runs get longer, and you push them into 2 runs in a 24 hour period.
Interval day
– Getting heart rate up over a period of high exertion bursts
– Goal is to provide a stimulus that your body is not used to
– Different energy systems, and different muscle types from LSD
Fartlek day
– Fun run!
– City running
– Trail running
– Slow time progression up to 6-8 miles
LSD day
This is the long slow distance day that will be building over the course of your training.
2nd LSD day
Once you get to the point that it doesn’t make sense to keep building miles/time on one day, you will add a 2nd LSD day right behind the first. The key is to let both training days completed in a 36 hour period.
Weight training
This is one of the most neglected pieces of training by distance runners, and the thing that usually gets them injured. Weight training will build up your tissues, rather than breaking them down, like running is doing.
This was my key for being one of the stronger runners in the second half of the races. I was bigger than most, but could keep a good pace much longer, and endure far more abuse.
– 3 times per week
– Push / pull would work
* Legs, back, and biceps
* Chest, shoulders, triceps
Mental preparation
So much of this is mental. That’s why I did a run around Lake Washington (54 miles) without training. I wanted to show people that most of this stuff is just in your head.
Now, I’m not saying to go out and run an ultra marathon without training for it, but I am saying that you can. And that will training and mental preparation, you will be a freaking tank!
– Meditation
– Standing desk – super important!
** If you plan to run an ultra marathon you NEED to be able to stand on your feet all day long.
Recovery
– SLEEP 8-10 hours a night – If you can’t get this much sleep, I wouldn’t do it.
– Daily stretching (look into RomWOD.com or GoWOD.app)
– Contrast therapy
– Cold therapy
Resources and links mentioned in this podcast
– POSE Running Method
– Calm iOS / Android app
– Headspace iOS / Android app
– Waking Up iOS app (this is what I’m using now)
– ROMWod
Partners mentioned in this podcast
– InsideTracker.com – Use code ALLAROUNDJOE for a discount.
– WHOOP.com – Use code ALLAROUNDJOE for a discount.
*above could be affiliate links. If that’s the case, I get a small commission if you click through them and buy, but they in no way make the products cost anymore. If you decide to use them please let me know so I can thank you. Affiliate Disclosure
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