×

We gebruiken cookies om LingQ beter te maken. Als u de website bezoekt, gaat u akkoord met onze cookiebeleid.


image

The Running Channel, Training for my First Ever Ultra Marathon

Training for my First Ever Ultra Marathon

For those of you who don't know me, I'm Sarah.

Now, The Running Channel has set me all kinds of challenges over the last year, including training like an

Olympian for a week, following my watch for 30 days and running my first ever

marathon.

But they've now taken it up a notch and have signed me up to my first ever

ultramarathon in Thailand.

Prepping for your first ultra marathon is a little bit overwhelming, to say the least, So I

have come to the Lake district to go on a run with ultra runner Paul Tierney. Now he is pretty

used to ultras, having won the Lakeland 100 in 2015 and in 2019, he

broke the 214 Peak Wainwright's record, which he held until

2021.

So I'm heading off to the inov-8 store to meet up with Paul, and then we're going to head out on a run so I can

pick his brains about everything to do with ultras.

First, though, if you do around here, please do hit, subscribe and give this video.

a like to cheer us on.

Let's get running.

All right.

Shall we get running? Let's go.

So my first question for you, nice and simple I'm starting off with my very

first ultra.

How do I train when my goal is to finish?

Yeah.

So, um, firstly, it's important to establish a

routine and get consistency in your training so you don't need to do anything

mad and different and start to pile on loads of mileage or anything like that.

Yeah, that's that's really important to establish and

consistency and make sure that your training at the right intensity so

mostly easy.

Um, And then you can start to add a little

bit of and faster stuff in there because it will help to to

train the muscles in a way that maybe they're not used to.

So you start to, you know, recruit more of your available

muscle fibres, which is it's almost like it's almost like strength training, in a way.

So you're it's a way of making the body adapt

a little bit differently.

If you always.

If you only ever run slowly, then you're only ever going to train a

certain amount of your muscle fibres.

So it's important to to maybe start to add stuff like Hill sprints are

fast surges.

30 40 seconds, maybe short hill

reps as well one or two minutes early on in your training, but generally speaking,

to finish your first ultra.

Just establishing that consistency and being and really relaxing

easy on your on most of your run.

So nice.

The other thing that I'm slightly worried about is so on my marathon.

I did walk some of it, and as soon as I started walking,

all my motivation just left me.

And I know in an ultra walking is a key part.

There's no point on most of them, especially if it's really mountainous

running, all of it.

So how do you kind of train yourself to have that

kind of diligence with walking and running and not letting the walking

completely

just throw all motivation out the window? Right,

Well, well, firstly, in in a really mountainous

ultra, it probably won't throw you out because you'll see

everyone else doing the same thing.

And so it's totally part of the race.

I think what you're saying about the marathon.

Yeah, you're expected to run a marathon.

It's just that's the culture, you know, so it can be

quite demoralising if you have to slow down and walk.

But in ultra, it's an accepted, certainly in hilly

ultras.

It's an accepted part of it, and you're you'll conserve a little bit of

energy, even the variability of walking versus running.

It would be nice for your body, Uh, you want knacker your legs as

quickly.

And it's much easier, obviously, to keep your breathing and your effort under

control if you're hiking rather than running up your so

I think, just accepting that you're going to have to and that most like

90% of people are going to be doing the same thing as you.

That should help to, you know, to relax your

mind about about walking.

So ultramarathons obviously come in lots of different forms.

You've got 24 hour track.

Grace is all the more traditional hill versions.

Now I'm going to be running up in the mountains.

Paul, what are your top tips?

You're running up hills like this when it gets this steep in a long ways, then it's

time to walk.

Oh, it's time to walk Absolutely fine.

I'm on board of that.

So when you are walking in a race, what kind of things are you thinking about?

It's important to walk with a bit of purpose.

You know you're not out for a stroll either, but you're basically just

trying to control your efforts.

So if you can run and keep your effort at a sustainable

what you feel is sustainable for the duration of the race, then you know that's

that's okay.

But and walking is, generally it's going to be easier to keep

your effort in check.

So that's why you would do it.

Um, it's OK if you're maybe working a little bit harder for short periods of time

You know, on a hill like this, and when it's really steep, even walking, you can get a bit out of breath.

And that's not the end of the world.

But if you were trying to sustain this for two or three hours at a

time, you'd be totally spent, and you would either

not finish or uh, probably have a much

slower finish time.

Then you'd hope for because you'll run out of steam.

Right, made it to the top of the first hill.

Oh, through we go.

Shall we do a bit more running?

That's great.

So when you start running again after coming off the hill.

Is there anything that you need to consider?

You know when you can feel the lactic acid in your legs burning.

I mean, it can help just to walk a little bit further, not

try and get straight into running.

I mean, it depends on the race.

I guess, for you in a much longer race.

You know, if you an extra 20 seconds just to get your legs used to moving a little

quicker by walking won't make much of an overall difference.

How do you think about speed?

Because obviously, in a relatively flat road race, which is what

I'm used to, I go for kind of average pace across the whole thing.

But when you've got elevation to consider, how do you kind of track how

you should be feeling?

Uhh!

Well personally,

Um, you know, there's lots of different ways to do it.

Some people will use heart rate so they'll try and stick to a certain heart rate.

I think in races I'm not that keen on it in training either.

But in races, you really need to be going off how you feel and and That's a

skill you can develop just by practising it.

You can use a scale 1 to 10.

Are you sitting around the the four or five mark in your long

Ultra race?

That's probably about right.

But you know, if it's really, really steep for a short period of time, you might work slightly harder.

It's often quite easy to not know where your limit is, and that's

where I've certainly found speedier stuff to be really useful.

If I know what 10 out of 10 is on a

all out flat five K.

Then when I'm moving into an ultra, I know what that four out of five is

because I've experienced 10.

Yeah, yeah, and that goes back to having a

variety of paces.

Even though most of your training will be easy, moving through a variety of different cases

actually helps give you a sense of what easy is.

Yes,

so when you step up to an ultra marathon, one of the things that I found a little bit

daunting when signing up was there is a mandatory kit list for the first time

now, you might get a few things like that on marathons, but having a kind of specific

list of stuff that you need to buy, and then for the one that I'm doing.

There's also recommended list underneath.

It's all a little bit overwhelming and daunting.

So what have you found to be the kind of key items that you take with you on every single

ultra. Once I have everything that I have to have, But based on the rules,

I'll then look at what the weather's like, how long the race is and the

main essentials that I think I always have a really good waterproof that's

lightweight packs down really small.

So like like a storm shell, a nice kind of warm base

layer for top and bottom.

If I'm going out doing something quite long, even if it's a long training run, I've

started to pack those things.

Now, just because you never know, you know it gets you used to carrying the stuff that

ultimately you will need to carry in the race anyway.

Your shoes obviously really, really important and a comfortable

pair of shoes.

I think it's probably the most important bit of kid you're going to have

and training in them as well.

You're going to spend a lot of time in them on the day, but that doesn't mean

that compensates for not wearing them in training.

Yeah, definitely.

And again, looking at the conditions of the race and hopefully matching the shoe.

And then I think what you put your stuff in is one of the most important

things. You can be really uncomfortable in the race if your pack doesn't fit right or if it

doesn't sit on the right place on your back.

You know, a pack that has lots of accessible pockets where you

don't have to always taken on and off is really good.

So I've got big mesh pockets here.

I can if I wanted to take my jacket off, Pop in there for when you need it again.

Rather than burying it in the bottom of the jacket and packing your

pack for those training runs like your racing, I think it is quite

important.

So we've hit a downhill, which is always the things I'm most scared

about falling over.

So what are your top tips were running downhill.

I think.

I think if you are afraid of falling over that can affect how you move and

and one way of maybe contracting that is getting used to running on a

a surface or a gradient.

That doesn't scare you.

So really, really gradual, nice, smooth surface and

just basically letting the brakes off a little bit on that and

slowly, slowly progressing that making it slightly steeper or slightly

more technical underfoot.

So we're stopped, having lunch in a beautiful location.

This is way better than my usual runs, and food is something I am so excited for this

ultra not gonna lie.

One of the reasons why I wanted to do one.

It's basically an all day picnic, but without getting too excited.

How do you tackle food during an ultra?

Um, well, it's very important to to eat on an ultra,

which should be obvious, but it's It's not always obvious to people.

I think if you've never done it then and if the races you've done are

over in a few hours, there's obviously less need to eat, and

you can get away with eating less.

But the longer the race goes on, the more that will catch up with you.

So, um, it for you a great time to

actually start practising This is on your long runs.

Um, and what you're doing is you're you're basically training your gut to be able to

Training for my First Ever Ultra Marathon Entraînement pour mon premier ultramarathon 初めてのウルトラマラソンに向けたトレーニング 첫 울트라 마라톤을 위한 훈련 Treino para a minha primeira ultra-maratona de sempre Подготовка к моему первому ультрамарафону 為我的第一次超級馬拉松進行訓練

For those of you who don't know me, I'm Sarah. Для тех, кто меня не знает, я Сара.

Now, The Running Channel has set me all kinds of challenges over the last year, including training like an За последний год канал "Бег" ставил передо мной всевозможные задачи, включая тренировки как

Olympian for a week, following my watch for 30 days and running my first ever

marathon.

But they've now taken it up a notch and have signed me up to my first ever Но теперь они перешли на новый уровень и записали меня на мой первый в жизни

ultramarathon in Thailand.

Prepping for your first ultra marathon is a little bit overwhelming, to say the least, So I

have come to the Lake district to go on a run with ultra runner Paul Tierney. Now he is pretty

used to ultras, having won the Lakeland 100 in 2015 and in 2019, he Привыкший к ультросам, он выиграл Lakeland 100 в 2015 и в 2019 годах.

broke the 214 Peak Wainwright's record, which he held until

2021.

So I'm heading off to the inov-8 store to meet up with Paul, and then we're going to head out on a run so I can

pick his brains about everything to do with ultras. выслушать его мнение обо всем, что связано с ультрас.

First, though, if you do around here, please do hit, subscribe and give this video.

a like to cheer us on. чтобы поддержать нас.

Let's get running.

All right.

Shall we get running? Let's go.

So my first question for you, nice and simple I'm starting off with my very

first ultra.

How do I train when my goal is to finish? Как тренироваться, если моя цель - финишировать?

Yeah.

So, um, firstly, it's important to establish a

routine and get consistency in your training so you don't need to do anything Приведите свои тренировки в порядок и добейтесь последовательности, чтобы вам не нужно было ничего делать

mad and different and start to pile on loads of mileage or anything like that. безумные и разные и начинают набирать большой пробег или что-то в этом роде.

Yeah, that's that's really important to establish and Да, это очень важно для создания и

consistency and make sure that your training at the right intensity so последовательность и убедитесь, что ваши тренировки проходят с правильной интенсивностью, чтобы

mostly easy. в основном легко.

Um, And then you can start to add a little

bit of and faster stuff in there because it will help to to

train the muscles in a way that maybe they're not used to. Тренируйте мышцы таким образом, к которому они, возможно, не привыкли.

So you start to, you know, recruit more of your available

muscle fibres, which is it's almost like it's almost like strength training, in a way. мышечных волокон, то есть это почти как силовая тренировка, в некотором смысле.

So you're it's a way of making the body adapt Значит, это способ заставить организм адаптироваться.

a little bit differently.

If you always.

If you only ever run slowly, then you're only ever going to train a Если вы всегда бегаете только медленно, то вы будете тренироваться только

certain amount of your muscle fibres. определенное количество мышечных волокон.

So it's important to to maybe start to add stuff like Hill sprints are Поэтому важно начать добавлять такие вещи, как спринты Hill.

fast surges.

30 40 seconds, maybe short hill 30 40 секунд, возможно, короткий подъем.

reps as well one or two minutes early on in your training, but generally speaking, В начале тренировки повторы также могут длиться одну-две минуты, но в целом это не так,

to finish your first ultra.

Just establishing that consistency and being and really relaxing

easy on your on most of your run. Легко на протяжении всего бега.

So nice.

The other thing that I'm slightly worried about is so on my marathon.

I did walk some of it, and as soon as I started walking, Часть пути я прошел пешком, и как только я начал идти,

all my motivation just left me. вся моя мотивация просто покинула меня.

And I know in an ultra walking is a key part.

There's no point on most of them, especially if it's really mountainous

running, all of it. Бег, все это.

So how do you kind of train yourself to have that Как же приучить себя к этому?

kind of diligence with walking and running and not letting the walking

completely полностью

just throw all motivation out the window? Right, просто выбросить всю мотивацию в окно? Верно,

Well, well, firstly, in in a really mountainous Так, так, во-первых, в действительно горной

ultra, it probably won't throw you out because you'll see Ультра, скорее всего, не выкинет вас, потому что вы увидите

everyone else doing the same thing.

And so it's totally part of the race. Так что это совершенно точно часть гонки.

I think what you're saying about the marathon. Я думаю, что вы говорите о марафоне.

Yeah, you're expected to run a marathon. Да, от вас ждут, что вы пробежите марафон.

It's just that's the culture, you know, so it can be Просто такова культура, понимаете, так что это может быть

quite demoralising if you have to slow down and walk. Это довольно деморализует, если приходится сбавлять скорость и идти пешком.

But in ultra, it's an accepted, certainly in hilly

ultras. ультрасов.

It's an accepted part of it, and you're you'll conserve a little bit of

energy, even the variability of walking versus running.

It would be nice for your body, Uh, you want knacker your legs as

quickly. быстро.

And it's much easier, obviously, to keep your breathing and your effort under

control if you're hiking rather than running up your so контролируйте, если вы идете пешком, а не бежите вверх.

I think, just accepting that you're going to have to and that most like Я думаю, нужно просто смириться с тем, что вам придется это сделать, и что большинство

90% of people are going to be doing the same thing as you. 90% людей будут делать то же самое, что и вы.

That should help to, you know, to relax your Это поможет, знаете ли, расслабить ваши

mind about about walking.

So ultramarathons obviously come in lots of different forms. Ультрамарафоны бывают разных видов.

You've got 24 hour track. У вас есть 24-часовой трек.

Grace is all the more traditional hill versions.

Now I'm going to be running up in the mountains. Теперь я буду бегать в горах.

Paul, what are your top tips? Пол, каковы ваши главные советы?

You're running up hills like this when it gets this steep in a long ways, then it's

time to walk.

Oh, it's time to walk Absolutely fine. О, пришло время прогуляться Абсолютный штраф.

I'm on board of that. Я с этим согласен.

So when you are walking in a race, what kind of things are you thinking about? Когда вы идете наперегонки, о чем вы думаете?

It's important to walk with a bit of purpose.

You know you're not out for a stroll either, but you're basically just Вы знаете, что вы тоже не на прогулке, а просто

trying to control your efforts.

So if you can run and keep your effort at a sustainable Так что если вы можете бегать и поддерживать свои усилия на стабильном уровне

what you feel is sustainable for the duration of the race, then you know that's

that's okay.

But and walking is, generally it's going to be easier to keep

your effort in check. Не забывайте о своих усилиях.

So that's why you would do it. Вот почему вы это делаете.

Um, it's OK if you're maybe working a little bit harder for short periods of time

You know, on a hill like this, and when it's really steep, even walking, you can get a bit out of breath. Знаете, на таком холме, да еще и очень крутом, даже при ходьбе можно немного запыхаться.

And that's not the end of the world. И это не конец света.

But if you were trying to sustain this for two or three hours at a

time, you'd be totally spent, and you would either время, вы будете полностью вымотаны, и вы либо

not finish or uh, probably have a much не закончить или, возможно, иметь гораздо

slower finish time. более медленное время финиша.

Then you'd hope for because you'll run out of steam. Тогда вы будете надеяться на то, что вы выдохнетесь.

Right, made it to the top of the first hill. Так, добрались до вершины первого холма.

Oh, through we go. О, мы идем.

Shall we do a bit more running? Может, еще немного побегаем?

That's great.

So when you start running again after coming off the hill. Когда вы снова начинаете бежать после спуска с холма.

Is there anything that you need to consider?

You know when you can feel the lactic acid in your legs burning. Вы знаете, когда чувствуете, как горит молочная кислота в ногах.

I mean, it can help just to walk a little bit further, not

try and get straight into running. попытаться сразу приступить к бегу.

I mean, it depends on the race. Я имею в виду, это зависит от расы.

I guess, for you in a much longer race.

You know, if you an extra 20 seconds just to get your legs used to moving a little Знаете, если вы потратите лишние 20 секунд на то, чтобы ваши ноги привыкли двигаться немного

quicker by walking won't make much of an overall difference. Быстрее, чем пешком, это не сильно изменит ситуацию.

How do you think about speed? Как вы относитесь к скорости?

Because obviously, in a relatively flat road race, which is what Потому что, очевидно, в относительно ровных дорожных гонках, а это именно то, что

I'm used to, I go for kind of average pace across the whole thing. Я привык к среднему темпу на всех дистанциях.

But when you've got elevation to consider, how do you kind of track how Но когда вам нужно учитывать высоту, как отследить, как

you should be feeling? что вы должны чувствовать?

Uhh!

Well personally,

Um, you know, there's lots of different ways to do it.

Some people will use heart rate so they'll try and stick to a certain heart rate. Некоторые люди используют пульс и стараются придерживаться определенной частоты сердечных сокращений.

I think in races I'm not that keen on it in training either. Я думаю, что в гонках я не очень люблю это делать и на тренировках.

But in races, you really need to be going off how you feel and and That's a Но в гонках вам действительно нужно ориентироваться на свои ощущения, и это

skill you can develop just by practising it.

You can use a scale 1 to 10.

Are you sitting around the the four or five mark in your long Вы сидите где-то на отметке четыре-пять в своем длинном

Ultra race?

That's probably about right. Наверное, так и есть.

But you know, if it's really, really steep for a short period of time, you might work slightly harder. Но, знаете, если он очень, очень крутой в течение короткого периода времени, вы можете работать немного усерднее.

It's often quite easy to not know where your limit is, and that's Часто бывает так, что вы не знаете, где находится ваш предел, и это

where I've certainly found speedier stuff to be really useful.

If I know what 10 out of 10 is on a Если я знаю, что такое 10 из 10 в

all out flat five K.

Then when I'm moving into an ultra, I know what that four out of five is Тогда, переходя на ультра, я буду знать, что такое четыре из пяти.

because I've experienced 10. потому что я испытал десять.

Yeah, yeah, and that goes back to having a Да, да, и это связано с тем.

variety of paces.

Even though most of your training will be easy, moving through a variety of different cases

actually helps give you a sense of what easy is. поможет вам понять, что такое легкость.

Yes,

so when you step up to an ultra marathon, one of the things that I found a little bit поэтому, когда вы переходите к ультрамарафону, одна из вещей, которую я обнаружил немного

daunting when signing up was there is a mandatory kit list for the first time Пугает, что при регистрации был обязательный список комплектов для первого раза

now, you might get a few things like that on marathons, but having a kind of specific

list of stuff that you need to buy, and then for the one that I'm doing.

There's also recommended list underneath.

It's all a little bit overwhelming and daunting.

So what have you found to be the kind of key items that you take with you on every single Итак, какие ключевые вещи, по вашему мнению, вы берете с собой в каждую поездку?

ultra. Once I have everything that I have to have, But based on the rules, Ультра. Когда у меня будет все, что нужно, но по правилам,

I'll then look at what the weather's like, how long the race is and the

main essentials that I think I always have a really good waterproof that's

lightweight packs down really small. Легкий и компактный.

So like like a storm shell, a nice kind of warm base

layer for top and bottom. слой для верхней и нижней части.

If I'm going out doing something quite long, even if it's a long training run, I've Если я собираюсь сделать что-то очень долгое, даже если это длительная тренировка, я

started to pack those things.

Now, just because you never know, you know it gets you used to carrying the stuff that

ultimately you will need to carry in the race anyway.

Your shoes obviously really, really important and a comfortable

pair of shoes.

I think it's probably the most important bit of kid you're going to have

and training in them as well. и обучение в них.

You're going to spend a lot of time in them on the day, but that doesn't mean В день вы проведете в них много времени, но это не значит.

that compensates for not wearing them in training. что компенсирует отсутствие их на тренировках.

Yeah, definitely.

And again, looking at the conditions of the race and hopefully matching the shoe.

And then I think what you put your stuff in is one of the most important

things. You can be really uncomfortable in the race if your pack doesn't fit right or if it Вещи. Вы можете чувствовать себя очень некомфортно во время гонки, если ваш рюкзак не подходит по размеру или если он

doesn't sit on the right place on your back.

You know, a pack that has lots of accessible pockets where you

don't have to always taken on and off is really good. не нужно постоянно надевать и снимать - это очень хорошо.

So I've got big mesh pockets here.

I can if I wanted to take my jacket off, Pop in there for when you need it again.

Rather than burying it in the bottom of the jacket and packing your

pack for those training runs like your racing, I think it is quite

important.

So we've hit a downhill, which is always the things I'm most scared Так что мы пошли вниз, а это всегда то, чего я больше всего боюсь.

about falling over.

So what are your top tips were running downhill.

I think.

I think if you are afraid of falling over that can affect how you move and Я думаю, если вы боитесь упасть, это может повлиять на то, как вы двигаетесь и

and one way of maybe contracting that is getting used to running on a и, возможно, один из способов справиться с этим - привыкнуть к работе на

a surface or a gradient.

That doesn't scare you.

So really, really gradual, nice, smooth surface and Очень, очень постепенная, красивая, гладкая поверхность и

just basically letting the brakes off a little bit on that and

slowly, slowly progressing that making it slightly steeper or slightly

more technical underfoot. более техничные под ногами.

So we're stopped, having lunch in a beautiful location.

This is way better than my usual runs, and food is something I am so excited for this Это намного лучше, чем мои обычные пробежки, а еда - это то, чему я так рада.

ultra not gonna lie. ультра, не буду врать.

One of the reasons why I wanted to do one. Это одна из причин, по которой я захотел сделать такой фильм.

It's basically an all day picnic, but without getting too excited. По сути, это пикник на целый день, но без излишнего волнения.

How do you tackle food during an ultra?

Um, well, it's very important to to eat on an ultra,

which should be obvious, but it's It's not always obvious to people. Это должно быть очевидно, но для людей это не всегда очевидно.

I think if you've never done it then and if the races you've done are Я думаю, что если вы никогда не занимались этим, и если гонки, которые вы проводили, были

over in a few hours, there's obviously less need to eat, and

you can get away with eating less. Вы можете обойтись меньшим количеством еды.

But the longer the race goes on, the more that will catch up with you. Но чем дольше будет продолжаться гонка, тем больше это будет настигать вас.

So, um, it for you a great time to Так что для вас это отличное время, чтобы

actually start practising This is on your long runs.

Um, and what you're doing is you're you're basically training your gut to be able to И то, что вы делаете, это то, что вы тренируете свою интуицию, чтобы она могла