Step up! Tips for rising to the ultra and marathon challenge

CurraNZ ambassador, Andy Heyden is an accomplished long-distance runner and Australian representative, who has years of training and racing insights to share.

Read his tips on how to level up from a half marathon to a full marathon or even ultra-marathon.

Andy writes, "Transitioning from a half marathon to a marathon or a marathon to an ultramarathon is an exciting prospect and if you are fit and well and have been running for a few years it’s a realistic goal.

Of course, it will take up more of your time and requires dedication but the results and sense of achievement are well worth it in my experience.

Here are a few tips on training and nutrition to step up to a longer distance. I’ve focused on going from a marathon (26.2 miles/42.2km) to an ultra (typically 50K or more), but the concepts are very similar in going from a 'half' to full marathon too.

Evolving marathon training to ultramarathon training

1. Increase Mileage Gradually
   The general consensus from coaches is to aim for no more than a 10% increase in mileage per week to avoid injury. The step up may not be as scary as you think. When I trained for the 89km Comrades or 100km World Championship races, my longest run built to a maximum of 60km, which I only did once.

2. Focus on more endurance and less speed
Train at a slower pace to build your stamina. Long, slow runs help your body adapt to burning fat as fuel, which is crucial for longer distances. It is fine to include walking breaks - it's more about time on your feet, rather than the actual distance covered.

3. Incorporate Strength Training
Strength training is essential for preventing injuries and improving overall performance. Focus on core, leg, and upper body exercises. Strengthening these areas will help you maintain good form and reduce fatigue during long runs. This is also more important in runners in their 40s and 50s+.

4. Focus on Mental Preparation
Most people would agree that running an ultramarathon is as much a mental challenge as it is a physical one. Work on your mental toughness by running in various conditions and practising mindfulness techniques. Purpose, clear goals, visualisation and positive self-talk can be powerful tools.

Nutrition for Ultramarathons

As you increase your training and demands on your body, what you put into it becomes even more important - and particularly in the race itself.

1. Carbohydrate Loading
In the days leading up to your race, increase your carbohydrate intake to maximize glycogen stores.

2. Race Day
Aim to consume 200-300 calories per hour. This can come from a mix of gels, energy bars, and real food like bananas or peanut butter sandwiches. Experiment during training to find what works best for you and avoid gastrointestinal issues. But remember, it depends on the length of the race. In a recent 240km ultra I loved humous sandwiches!

4. Hydration
Staying hydrated is critical. Drink water regularly and use electrolyte drinks to maintain your sodium and potassium levels. Dehydration can lead to cramps and fatigue, so it's important to have a hydration strategy in place as the weather/temperature makes an impact too.

5. Post-Race Recovery
After the race, focus on recovery nutrition. Consume a mixture of carbohydrates and proteins within 30 minutes of finishing, to replenish glycogen stores and aid muscle repair. Continue to hydrate and eat balanced meals in the days following the race to support recovery.

6. Blackcurrant power
Finally, CurraNZ is an important part of my nutrition strategy, loading before races, taking during long events over 4 hrs, and using them in the days following. They aid my recovery from long/hard training sessions and definitely help on race day and for post-race recovery.

Good luck with those new goals !