Conquering the Ultra | A Walker's Guide to Success (Part 1)
Part 1 | Mindset & Training
You only need to turn on the news or open social media to realise that, in recent years, ultramarathons have slowly emerged into the public consciousness, inspiring varying levels of excitement, awe, confusion, and horror.
From the mammoth 106-mile UTMB, which spans three countries as it encircles Mont Blanc, to the 268-mile Spine, hosted by the Pennine Way in the punishing heart of winter, these ultramarathons often push people far beyond their known limits and elevate ordinary people's stories into the public sphere.
Whether you consider them marvellous or masochistic, we can all likely agree that such an intense subset of events can give the illusion that ultramarathons are inaccessible, if not impossible, and open only to fast-paced runners with ferocious amounts of self-discipline.
Contrary to popular belief, ultramarathons are not just for fast-paced runners with ferocious amounts of self-discipline. Each year, across the UK and beyond, thousands of friendly ultramarathons welcome participants of all abilities, backgrounds, and experience levels – including walkers like you. Yes, you can walk ultramarathons.
TrailMed is proud to partner with some of the leading providers of ultramarathons, and none are so accessible to new, budding ultramarathon walkers as Action Challenge's Trail Series. Unique in offering fully supported events, Action Challenge offers over 18 UK challenges ranging from 50km to 100km, perfect for exploring the UK in pursuit of your new hobby.
Embarking on the journey to walk an ultra marathon is a remarkable decision that speaks volumes about your determination and spirit. Whether you're a seasoned walker looking to push your limits or a newcomer eager to take on a monumental challenge, this guide supports you every step of the way.
In this three part blog, we'll explore the essential aspects of mindset and training, then how you can ensure you are equipped to handle your challenge and perform on the day, with the final part sharing insights from our TrailMed Medics on common participant issues on event day and how you can avoid or manage them.
Mindset: The Foundation of Success
Walking an ultra marathon is not just a physical challenge, but a mental one as well. Picture yourself at the starting line, filled with anticipation and excitement. The journey ahead is long, but with the right mindset, you'll find the strength to keep moving forward.
Take the example of Ava; she walks to work every day and, on the weekends, enjoys exploring the Peak District with her dog, friends and family. Ava has decided to walk the Action Challenge Peak District Ultra to raise money for the British Heart Foundation, a charity close to her heart. Beginning her ultra-marathon journey, she starts from a positive place with positive intent; harnessing that mindset effectively can help her drive forward to success.
Embrace the journey and celebrate every step you take. Each step is a step closer to your goal. For Ava, the importance of completing her ultra marathon isn't just about crossing the line, but about enjoying every moment of the journey. This mindset will help you stay motivated and appreciate the experience.
It's important to set realistic goals when preparing for an ultramarathon. Breaking the distance into manageable segments and focusing on one step at a time can help you stay motivated and prevent feeling overwhelmed. For instance, you could set small, achievable goals for the ultra marathon to keep your spirits and progress steady.
Visualise Success: Picture yourself crossing the finish line and achieving your goal. Visualisation can be a powerful tool to keep you focused and driven. Many ultra marathoners, including those in the Action Challenge Trail Series, use visualisation techniques to maintain their motivation and mental resilience.
Stay Motivated: Remember why you started and what you hope to achieve. Let it fuel your determination, whether it's a personal milestone or a cause you're passionate about. According to a survey cited by Runner’s World, knowing that they could walk an ultra-marathon made more than half of the women surveyed feel more willing to take on the challenge.
Training: Preparing Your Body
Training for an ultramarathon requires a strategic approach. Picture yourself gradually building endurance and strength, preparing your body for the challenge ahead; remember, your motivations and preparations are key. Success is earned during training, and the event is where you pick up your medal!
Build Endurance: Gradually increase your walking distance and duration. Start with shorter walks and progressively extend them to build stamina. The Ultra Challenge Series recommends incorporating long walks into your routine and gradually increasing the distance. Ava could look ahead to the route of the Peak District Challenge and walk segments or replicate the distance and elevation in walks close to home.
Strength Training: Incorporate exercises to strengthen your legs, core, and upper body. Strong muscles will support your joints and improve your overall performance. Including functional and core training can help prevent injuries and improve overall strength. TrailMed offers ultramarathon programmes that, whilst designed for runners, offer valuable insights into building endurance and strength.
Flexibility: Include stretching routines to improve flexibility and prevent injuries. Flexible muscles are less prone to strains and sprains. Regular stretching can help you recover faster and stay injury-free during ultramarathons. For Ava, this may include breaking old habits of viewing walking as an isolated activity and instead planning stretching within each day.
Recovery: Allow time for rest and recovery to avoid overtraining. Listen to your body and give it the time to heal and recharge. Tapering your training and allowing suitable rest days between more sustained training walks will enable your body to recover and strengthen ahead of the challenge day.
