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Ultra Strong Workout for Ultra Runners
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A full body workout for runners should consist of 3 main elements: strength, plyometrics and core. There are so many great exercises out there that will help boost your running performance so here is a full body workout that you can do! You can do this at home, the gym or even spread the exercises throughout your day if you struggle with a specific time slot!
Katie Bell Physiotherapy & Wellness have a strength and conditioning course designed specifically for runners! It’s an 8 week progressive course that takes you from the basics of strength training through to the more complex moves that can really elevate your performance!
Here is a link to sign up your interest: https://kbphysio.aweb.page/p/f5a0c463-9711-4c25-b126-6f364d757034
Strength
Strength
Strength
Strength
Plyometrics
Plyometrics
Plyometrics
Core
Core
Plank knee to elbow
Plyometrics
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Top Tips for Ultra Marathon Training
Consistency
Being consistent is so important when training for an event, this doesn’t mean doing the same thing over and over but you can build consistency by getting out regularly. You can achieve the same volume over a whole week by getting out 5 or 6 times for shorter runs, rather than 2 or 3 runs that need more length. The long run however is a key workout in your weekly schedule, it helps to build your endurance base and gives you a chance to get used to being out on your feet for a longer period of time!
Fueling
Fuelling to aid long runs is a skill that needs practice! Your body needs the energy stores to be well stocked up during your event. There will be stations that will have 'real' food, so make use of these! The longer your event, the more your body will want ‘real’ food so try to carry things like ‘salty’ nuts or salted sweet potato chunks and even chocolate bars. Gels are useful but after a few hours it’s important to get some other forms of fuel in.
Change it up!
Ultramarathon routes usually involve hills and running in some uncomfortable situations like rain, low light and wind! Your training should try to incorporate some of these elements to help best prepare you for these conditions, physically and mentally. Include some hiking too as this works your body differently to running and is a great chance for cross training.
Speed things up!
An ultramarathon is certainly not a speedy event but try to add some speed work into your training programme once a week. Having variety in your weekly routine is important for helping not over train but also doing speed work will help make your ‘endurance’ pace feel a bit easier. It also helps to equip you with a change in pace if you need it during the race!
Listen to your body!
During training you will likely pick up niggles or ‘tightness’ in your muscles. It is ok to move your training sessions around to give a chance for your body to have adequate rest and this will in turn make your next session better! Incorporate active rest days into your week so that you aren’t in an over training state. If a niggle is becoming more of a persistent issue, then it might be time to have a check in with a physiotherapist or sports therapist!
HIGH EXPECTATIONS
Katie Bell Physio & Wellness specialise in preventative treatment to ensure runners can keep doing just that...running! We want our clients to be able to enter events in the knowledge that our strength & conditioning sessions help them to stay injury free and to be able to complete ultra distance events. Use this link to book in for a session!
Recovery Advice
Sleep
Sleep is incredibly important for you in order to recover not only after your event but during training too! A recent study found that on average athletes need 8.3 hours of sleep on a regular basis to feel rested with performance benefits in physical and mental health being increased when this target is reached each night!
During your sleep cycle, your body shifts into rapid eye movement (REM) stage of sleep where the body sends its resources to repair tissues and cells. It also begins to reboot the central nervous system (CNS) energy and function, which is essential after physical and mental stress.
Nutrition
Nutrition plays a really important role in your performance and recovery and this applies to your training as well as your race day! Try to practise your pre-event breakfast as many times as possible before event day, do it for every long run and you’ll soon work out if you are eating enough and if it agrees with you! Increasing your carbohydrate intake the day before and the day of activity is really useful and alongside this try to increase your protein intake. Protein is the building blocks of the body and so ensure this is included in all meals of the day and definitely try to increase your intake after a run!
Hydration
Trying to run whilst dehydrated can feel really tough and is going to have negative effects on your body. Water is what keeps your body going and when you run it leaves your body through sweating and breathing. Alongside losing water, you’ll also lose electrolytes which can have a negative effect on bodily functions and increase fatigue. Electrolyte tablets are a great way to keep things in balance whilst you are working hard on your run, try having some in your water before and after your run.
Active Recovery
An active recovery day includes low intensity exercise that helps increase blood flow to your muscles aiding your recovery. This works great the day following an intensive training day, try to avoid the temptation to do nothing the next day! It's going to help with improving blood flow that helps to shift delayed onset muscle soreness (DOMS) and reduces the risk of over training! Examples of an active recovery could be yoga, a core workout, low intensity cardio (eg. rowing, static bike) keeping heart rate significantly lower than your previous run or some lighter resistance training. Maybe add some foam rolling into this day as well!
Massage
Sports massage can be a huge benefit to you during your training and after your event too! Here are four benefits to sports massage if you are a runner.
- Helps to reduce muscle soreness by promoting blood flow which contains oxygen and nutrients to the target muscle groups.
- Improving range of motion through releasing tension in muscles that are tight. This can help improve your running gait and in return help you to be a more efficient runner!
- Helps to keep on top of smaller niggles and areas of tension! As a runner, you will most likely encounter some form of muscle tension in a particular area (the recurring niggle!) and sports massage can help with reducing your pain and avoiding this becoming an injury!
- Improve mental health. In the busyness of training, and also normal life, it can sometimes be really useful to stop and have some time to relax and recover. Massage has the potential to increase levels of serotonin and dopamine which are neurotransmitters associated with feeling happy and lifted!
Book your sports massage by clicking on the link and quote Steel City 60 to benefit from an affiliated rate.
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