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Taking up the challenge of the marathon or ultra-marathon: our advice to see you through !Taking up the challenge of the marathon or ultra-marathon: our advice to see you through!
that's it, it's decided: your next challenge will be to complete a marathon or an ultra-marathon! More and more of you want to take the chance to one day run an endurance event such as the 42.195 km or the 100 km. With your motivation at its height, now you'll have to get down to the preparation and train up to ensure that the big day will remain a memorably successful event. Get advice from the Isostar coach and nutritionist to prepare effectively for your next race challenge.
Choose the right moment to run your first marathon or to throw yourself into the ultra
Like all sports events, a marathon or ultra-marathon is prepared in advance. Don't throw yourself into a challenge that you can't overcome. Before running your first marathon, two years of regular training including 3 or 4 one-hour outings per week are needed. If you are over 40 years old, listen to your body and ask your doctor's advice before you commit yourself. Make sure that your build (BMI) (1) is within the normal range and that you are not excessively overweight.If you have already run competitively, your past history will be very helpful. If this is your first marathon, test yourself beforehand over several half-marathons in advance so as to reach the different stages of your training plan progressively.
As far as the ultra event are concerned (more than 50 km), and given the level of difficulty they represent, it would be better to gain the experience of 10 to 20 successful marathons before launching yourself into the adventure.
(1) Body Mass Index. Formula for calculation: weight in kg divided by the height in metres squared.
Normal = 18.5 to 24.9. Overweight > 25-29.9. Obesity > 30. Undernourished < 18.5.
Prepare yourself seriously to be on top form for the big day
For a marathon :Depending on the level, the frequency of training for most runners is about 4 or 5 times per week. Basic endurance is the recommended training pace. This pace must enable you to be able to hold a conversation while running. It represents 75 - 85% of training time. The table below defines the recommended pace depending on the target time you're aiming for in the marathon.
"Split" sessions, more sustained intensive exercise, must also be built in once or twice per week. It is important that you keep to the pace recommended. Plan at least two outings of more than 2½ hours in the weeks leading up to the marathon.
Table. Basic endurance pace suggested for training according to target time for marathon.
| Target time for marathon | Basic endurance (minutes / km) |
|---|---|
| 3h15 | 5’10 |
| 3h30 | 5’30 |
| 3h45 | 5’50 |
| 4h00 | 6’10 |
| 4h30 | 7’00 |
| 5h00 | 7’50 |
The training plan must be followed from beginning to end, if possible avoiding improvisations on the way. Frequently runners who have the false impression that it's "easy" in training overestimate their abilities by modifying the content of their programme. Contrary to what some people think, overtraining can lead to problems in recovery and adversely affect performance.
For the ultra-marathon :
The objective of the ultra competition is generally based on achieving a distance to be covered rather than doing it in a specific time. In this context, the ultra-marathon training programme is slightly different from that for the marathon.
Depending on the programme followed, a training frequency of 4 or 5 timer per week is suggested. During long outings, the challenge for ultra-marathon runners is to adapt themselves to running more slowly than their normal pace. Spells of walking lasting a few minutes can also be included in the programme to help complete longer training distances. Finally, food stops during the race are a determining factor in the success of an endurance event.
Manage your food stops like a pro !
Preparing for a long distance event also requires including some nutritional advice if you want to optimise your performance. A few days before the event it is important to recharge your glycogen reserves, energy stored in the muscles and liver. Favour a diet based on complex carbohydrates (pasta, rice, semolina, potato, dried vegetables), not forgetting fruit and vegetables.On the day itself, go for an energy cake such as Long Energy cake as your last meal. Its composition is suited to endurance events and lets you optimise energy reserves before the race.
Endurance events such as the marathon or ultra-marathon are classified among high intensity activities. Energy requirements are significant. Energy expenditure is estimated at more than 600 kcal per hour!
Managing food stops during a marathon and an ultra is often the key to success, maintaining the glycaemia and hydration being essential factors. Here are a few tips to follow to make this difficult journey easier:
Advice for successful food stops :
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Never forget food stops especially in hot weather! Depending on circumstances (jostling, pack, etc) the first stand can perhaps be skipped.
Choose mainly liquid or semi-liquid foods to help comfort of your stomach. Energy gels are recommended after the 10th km and for the rest of the event, to be swallowed in small sips with water.
Having an energy drink is essential! The recommended quantity is 500 ml of water per ½ hour, more if it's hot. If you find it difficult to drink while running, stop for a moment and drink in small sips. This enables more effective absorption because the speed of gastric draining is reduced by exercise.
Isostar Long Energy is specially designed for long lasting exercises. An optimum mixture of simple and complex carbohydrates, this isotonic energy drink provides a progressive and prolonged energy supply. Its anti-oxidant vitamins (C and E) help reduce the oxidative stress caused by prolonged exercise. Vitamin B1 aids energy mobilisation and sodium helps prevent the appearance of cramps.
[ schéma à fournir ]
Never forget food stops especially in hot weather! Depending on circumstances (jostling, pack, etc) the first stand can perhaps be skipped.
Choose mainly liquid or semi-liquid foods to help comfort of your stomach. Energy gels are recommended after the 10th km and for the rest of the event, to be swallowed in small sips with water.
Having an energy drink is essential! The recommended quantity is 500 ml of water per ½ hour, more if it's hot. If you find it difficult to drink while running, stop for a moment and drink in small sips. This enables more effective absorption because the speed of gastric draining is reduced by exercise.
Isostar Long Energy is specially designed for long lasting exercises. An optimum mixture of simple and complex carbohydrates, this isotonic energy drink provides a progressive and prolonged energy supply. Its anti-oxidant vitamins (C and E) help reduce the oxidative stress caused by prolonged exercise. Vitamin B1 aids energy mobilisation and sodium helps prevent the appearance of cramps.
Solid food can be necessary during a marathon to compensate for significant losses of energy. It's essential as part of an ultra-marathon! Long Energy bars with cereals and fruit, eaten alternately with gels in small mouthfuls, offer a taste and texture suited to competition and avoid a feeling of nausea caused by very sweet foods.
Run carefully during the race !
If you're running your first marathon or your first ultra, forget the clock! The best approach is to set your objective on finishing the event! Make sure you set off at the right pace over the first kilometres by taking account of your level but also the weather conditions on the day! If you take off too quickly, you risk paying dearly for it in the last part of the course.Have you followed our advice? The conditions are now right to help you achieve your objective and allow you to cross the finishing line with a smile!
Jean-Yves Cloutier, consultant trainer, with the Isostar nutritionist. November 2007.