Ultra Runner's Secret: Building Strength for Endurance
In the realm of endurance sports, the ultra marathon stands as a testament to human perseverance. It’s a race that pushes boundaries, where runners venture beyond the standard marathon distance into realms of 50, 100, or even more kilometres.
Yet, in this world of extreme endurance, where every step is a test of mental and physical limits, there exists a silent hero: strength. Ultra runners aren’t just endurance athletes; they’re warriors who navigate terrains that vary from mountainous trails to unforgiving rocky landscapes. They face steep elevations and prepare for the unexpected twists nature throws their way.
Strength becomes the backbone of this challenge, the unseen force enabling them to conquer these diverse terrains and distances. But preparation for an ultra marathon isn’t a sprint; it’s a marathon in itself. It takes months of dedicated training—physical conditioning, mental fortitude, and strategic planning—to stand ready at the starting line.
The journey to becoming an ultra runner transcends mere miles in the bank; it’s about understanding why strength is the unsung hero, a critical factor that transforms an ambitious goal into a conquerable reality.
Strength Training for Ultra Runners
Frequency and Importance
Strength training serves as the cornerstone of an ultra runner's preparation, typically integrated into their routine 2 to 3 times per week. It's a crucial component that complements their endurance training, fostering a well-rounded athleticism necessary for conquering the rigours of an ultra marathon.
A number of successful ultrarunners, such as Sally McRae, will tell you that the 'off-season' is the best time to build your strength. During your peak training period leading up to your event, it's going to be much more difficult to build strength while simultaneously banging out mile after mile.
Generally, your off-season will be a period that's determined by you and ideally a three-month gap between any particular race preparation. This is the perfect time to lean and build your strength base.
During your event preparation, it's all about maintaining the strength that you've built, without putting further stress on your body during an intense training period.
Comprehensive Exercises for Running Strength
Ultra runners incorporate a diverse range of exercises to fortify their bodies for the exhaustive demands of an ultra marathon. These exercises target specific muscle groups, enhancing overall strength, stability, and endurance. Incorporate some of these into your strength plan for enhanced performance.
Bulgarian Split Squats: Targeting the lower body, these squats enhance leg strength and balance, essential for navigating varied terrains. These will improve your hip strength too, and your ability to bounce up from rugged trails.
Bent-over Barbell Rows: Focusing on the upper body, particularly the back muscles, aiding in maintaining proper posture and stability during long distances. It's important to not just strengthen your legs, but your entire body. Your lower back is particularly important for endurance running, as it can often lead to many different injuries if not adequately strengthened.
Single Leg Glute Bridges: Strengthening the glutes and hamstrings, pivotal for stability and power while running. It's simple, effective, and one that doesn't require any equipment.
Kettlebell Swings: A full-body exercise targeting core strength, hip stability, and posterior chain muscles, enhancing overall endurance. If you haven't done these for a while, you're going to feel it the next few days! But trust me, it's worth it.
Core Exercises: Incorporating planks, Russian twists, and bicycle crunches to fortify the core, vital for maintaining posture and stability throughout the race.
Romanian Deadlifts: Targeting the hamstrings and lower back, aiding in stability and endurance.
Barbell Squats: Strengthening the legs and core, essential for maintaining form and stability across different terrains.
Dumbbell Bench Press: Focusing on the upper body, particularly the chest and arms, crucial for balanced muscle development and stability.
Prehab Exercises: Preventing Injuries
In addition to strength training, prehab exercises play a vital role in an ultra runner’s training plan, aiming to prevent injuries and promote resilience. These exercises target specific muscle groups, improving strength, flexibility, and stability.
Foam Rolling (Full Body): Aiding in muscle recovery and reducing muscle tension, crucial for preventing strains and injuries.
Banded Squats: Strengthening the lower body and enhancing knee stability, vital for navigating challenging terrains.
Glute Bridges: Focusing on glute activation and hip stability, preventing imbalances and enhancing overall strength.
Banded Lateral Walks: Strengthening the hip abductors and improving hip stability, crucial for maintaining proper form during long distances.
Single Leg Squats: Enhancing single-leg stability and strength, reducing the risk of injuries during uneven terrain running.
These exercises collectively form a holistic training approach, fortifying an ultra runner’s body to withstand the grueling demands of an ultra marathon while minimising the risk of injuries and ensuring optimal performance.
Strength is the silent yet indispensable companion in the realm of ultra running, propelling athletes far beyond the confines of a typical marathon. It signifies more than mere physical power; it embodies stability, endurance, and injury prevention.
Integrated seamlessly into an ultra runner's regimen, strength training epitomises their commitment to a holistic preparation strategy. Exercises like Bulgarian Split Squats, Core Workouts, and more target specific muscle groups, fortifying the body for diverse terrains and prolonged distances.
These routines collectively sculpt resilience and muscular strength, of which are so important for an endurance athlete.
Additionally, prehab exercises aren't just precautionary measures; they're proactive reinforcements, strengthening muscles, enhancing flexibility, and mitigating injury risks, ensuring runners face the daunting challenges of ultra marathons with unwavering vigour.
As ultra runners embark on their extraordinary journeys, their strength, both physical and mental, becomes their guiding light, transcending personal limits, and turning adversities into triumphs. You wouldn't want to build your house on sand, and build strength base gives you the platform to perform at a high-level for a long period of time.