How to Run an Ultra Marathon If Youve Never Attempted One Before

first_img World-Class Runner Caryn Lubetsky Didn’t Run Her First Marathon Until She Was 40 Get comfortable carrying gear and hydration packs while you run. It will feel weird at first. There are many quality brands out there, but I typically use Ultimate Direction hydration packs. I really like there Jurek FKT Vest or the new Halo Vest!Learn to Eat and Drink While RunningConsistency is key. Running a little bit every day is better than doing two long runs a week. Slowly increase the number of miles per week to avoid injuries from overtraining. Practice running on tired legs by doing back-to-back long runs. This will help simulate what it is like to run later in a race. Learn to eat and drink while running. Most people do not like to eat and drink during a race, but during an ultramarathon, you need to train your stomach to consume calories while running.Courtesy Kris MendozaDon’t Eat Healthy During a RacePractice your nutrition before race day. Race day is not the time to experiment with new foods or fueling. I prefer gels like GU Energy and liquid calories in the early part of the race. As the race goes on, I start to eat more solid foods like baked goods and candy bars. It’s important to have something to look forward to eating later on in the race for a mental boost. Remember the race is not the time to eat “healthy.” Try to consume easy-to-digest calories.Get in a Happy HeadspaceFocus on the process of training and try to enjoy every opportunity to train.  If you do not enjoy the training, then why run at all? The race itself should be viewed as a celebration of all of the hard work. Pro tip: Read the book Happy Runner by Megan and David Roche for some good insight into running mentality! Is Calisthenics Right For You? A Guide to Bodyweight Workouts The first emotion is often a huge sense of accomplishment. We often don’t think we can finish an ultramarathon until we cross the finish line. Breaking free from our preconceived notions is an awesome feeling. The next thought is, typically, “I’m never doing that again!” But once the soreness subsides, it is easy to find your way back for another race.Within 24 hours of finishing an ultra, you need to:Eat a lot of food with a good mix of protein, carbs, and fat.Do not just sit down. Try to move around, stretch, and gently roll out. Staying still for long periods of time will lead to a lot of stiffness and soreness.Celebrate. Enjoy your accomplishment.Best Ultras for BeginnersStart with a 50km race without too much elevation gain and loss. Sometimes, people who are used to running on the road see a 50km race and don’t think it is much different than a marathon, however, elevation gain will make a huge difference in race difficulty. Choose a race in a location that inspires you. It is so much easier to finish a race when you are in a beautiful place to look around in when the race is beating you up! Know When to StopAsk yourself if continuing on will cause permanent damage. Sometimes it is hard to tell during the middle of the race since every racer has low points where everything hurts. If you have an acute injury (like a broken bone), then it may be best to stop. It is important to know why you are running the race. This will help pull you out of the low points during the raceFeel High Crossing the Finishing LineMendoza’s Ultra-Running Essentials:Water/hydrationExtra caloriesWindbreaker or emergency space blanketAnti-chaff creamHeadlamp, depending on duration of race and time of dayNice to have: Food beyond what you will get at aid stations, phone in case you get lost, and toilet paper or emergency wipes, which can be a lifesaver The World’s 12 Most Grueling and Insane Endurance Races center_img Normal people run ultra marathons, a distance defined as anything over a marathon (26.2 miles). The degree of ultrarunning madness, however, can span 100-mile races through the desert where your shoes literally melt off your feet to multi-day trail races through Europe, and 24-hour obstacle courses. There are dozens of fun, bizarre ultra-races to satisfy any looney brave enough to try them.Courtesy Kris MendozaIncreasingly, that’s people like you and me. The rise of ultrarunning has proven more people are game to test the limits of the human body and mind.Our question: How do you run an ultra marathon without killing yourself?For answers, we asked Kris Mendoza, an ultra runner and Merrell Ambassador (whos a dentist anesthesiologist by day).Mendoza says the biggest dangers are:Dehydration, which can lead to serious problems like heat stroke.Improper hydration (hypo/hypernatremia) which is an electrolyte imbalance that is basically caused by too much or too little salt/electrolytes consumed during the race.Rhabdomyolysis due to excessive muscle breakdown which leaks into the bloodstream, which can lead to other serious problems like kidney failure.Taking NSAIDs like ibuprofen, which can decrease kidney function and exacerbate problems like rhabdomyolysis or possibly decrease your kidney’s ability to filter and concentrate waste.How to Run an Ultra, According to Kris MendozaStart Your TrainingGive yourself at least six months to train for your first ultra. It is important to give yourself enough time to ramp up miles slowly. A lot of people try to rush into too many miles too fast and don’t make it to the starting line healthy, or don’t make it at all! No matter what, you will be tired at the end of a race.Get Friendly with Your Hydration PackMendoza’s AccomplishmentsFarthest Run: 100 milesNumber of Ultras Completed: 12, including five separate World’s Toughest Mudders, a 24-hour obstacle course race over 100 miles with400 obstacles, Never Summer 100k, Black Canyon 100k, and more. Editors’ Recommendations How to (Almost) Painlessly Improve Your Running The Best Men’s Trail Running Gear for Warm Weatherlast_img read more

China and Sri Lanka unite in Maritime Silk Road archaeological research

The MOU was signed after the museum’s archaeological team went to Sri Lanka to join a 40-day site excavation at the ruins of Allaippidy in the port city of Jaffna in August. “Sri Lanka is an important stop on the Maritime Silk Road. Chinese explorer Zheng He (1372-1433) visited Sri Lanka in 1405 for the first time,” Yang said, explaining why the museum made Sri Lanka the first station in its overseas joint archaeological research on the Maritime Silk Road.Zheng He, an admiral during the Ming Dynasty, led maritime expeditions to Southeast Asia, India, and Africa in the 14th century. Shanghai Museum has signed a memorandum of understanding (MOU) with the Sri Lanka Central Cultural Fund on a five-year archaeological cooperation program.Yang Zhigang, the curator of the Shanghai Museum, said on Wednesday that the MOU was a comprehensive cultural exchange program ranging from joint excavation, relic protection and museum exhibition to educational cooperation. Yang said Zheng He is the key figure for Shanghai Museum’s overseas archeological excavation. A stone tablet exhibited in the National Museum of Sri Lanka was proved to be left by Zheng He. Archaeologists from the museum hoped to find more evidence of Zheng He’s fleet to Sri Lanka.Yang said that the joint excavation in Jaffna will focus on the trade route and mode study of the Maritime Silk Road. “The two sides will hold joint exhibitions on archeological findings and publish research papers in both Chinese and English,” said the curator.(ASIA PACIFIC DAILY) The archaeologists found some porcelain fragments dating back to the Northern Song Dynasty (960-1127), which were transported from China. read more