jnrmobi.blogg.se - Download 100 mile runners

Your backpack may need to contain spare kit, nutrition, hydration, phone, navigation, mini first aid, cash, sun protection and more. Training for long durations on trails in the hills/mountains will take some preparation and forethought. If you are training for a hilly ultra choose terrain and elevation proportionally similar to that of your chosen race. This run should be done at chatting pace, ideally over a series of laps, so you can take on energy drinks and snacks at the end of each lap. The first is a long run, where you slowly increase the duration over a period of months, up to a maximum of 5 hours (depending on the distance of your target event). Your training should be built around three key runs each week. You also need to include regular recovery periods, so that your body can adapt, enabling you to train consistently for many months.

You may also need to give your body at least one rest day a week, especially if you start running more than one mile a day.Training for an ultra-marathon is no different to training for other running events, in that you need to progress your training gradually over time. If you typically run for 15 minutes, add a minute to your run time as you start to build strength and endurance.

Build up running time: If your goal is to run at greater speeds or longer distances, start by adding time to your run.

Incorporate strength training: Resistance training for your lower body and core will help strengthen the muscles, tendons, and ligaments required to run without discomfort.

Pause to stretch: Make sure you take a break to stretch out your hamstrings.

Integrate walking intervals: If you struggle with endurance, try alternating between walking and running.

Start at a slow pace: If you’re new to running, start with a jog and gradually increase your pace.

Warm up before running: Doing dynamic stretches such as leg swings and lunges or walking briskly as part of a training warm-up will get the blood flowing and reduce your risk of injury.

Check out Nike’s best everyday running shoes for men and women.

Get a great pair of running shoes: Make sure you have a well-fitting pair of running shoes with plenty of cushioning for shock-absorption and a breathable, lightweight construction.

Set a goal: Set short-term and long-term goals for what you hope to achieve from running.