Preparing for an ultra marathon demands not just endurance but also careful attention to injury prevention.
To help you safely get ready for an ultra this summer, our Official Training Partner, Runna, have compiled some crucial strategies to ensure your training journey is both effective and injury-free.
1. Dynamic Warm Ups
Kick off your runs, especially speed work, with dynamic stretches and drills. A proper warm up primes your body, reducing the risk of starting stiff or cold.
In the video below, Runna Head Coach Ben Parker will guide you through a short warm up routine ahead of your easier runs. These dynamic exercises and stretches will help loosen you off and improve your mobility before you head out for your run.
For a full set of warm-up videos for every type of run, click here.
2. Daily Mobility
Combat the sedentary effects of a desk job with regular mobility exercises. Even brief breaks throughout the day can make a significant difference in preventing stiffness.
Check out the video below for a 30-minute Mobility for Runners session led by Runna Coach Torzi Robinson.
For more Mobility and Pilates routines designed specifically for runners, click here.
3. Strength Training
Incorporate strength workouts into your weekly routine to fortify muscles, ligaments, and tendons. A strong foundation not only aids in impact absorption but also enhances endurance and power.
To find out more about strength training and its benefits, head to a handy guide by Runna here.
4. Footwear Check
Ensure your running shoes are comfortable and in good condition. Ill-fitting or worn-out shoes can lead to blisters or alter your running gait, increasing injury risk.
We highly recommend booking an appointment at Profeet if you can, where they will analyse your gait and produce custom made insoles. If you are taking part in a Threshold Trail Series Ultra, make use of the THRESHOLD15 discount code when booking in!
5. Choose Weather-Appropriate Attire
Dress according to the weather conditions to regulate your body temperature effectively. Look out for discounts on quality gear through the Runna app.
6. Diverse Terrain
Vary your running surfaces to reduce stress on joints and bones. Mix in softer terrains like grass or trails alongside harder surfaces like pavements or treadmills.
7. Listen to Your Body
Prioritise rest, proper nutrition, and adequate sleep. Recovery is essential for your body to adapt to training demands and stave off injuries.
8. Gradual Progression
Avoid pushing beyond your current fitness level. Incremental increases in intensity allow for sustainable progress and minimise injury risk. If you were running 3 x a week before you began the training plan, only increase it by 1 run, to 4 times a week.
9. Recovery Practices
Consider incorporating sports massages or regular stretching and foam rolling into your routine. Understanding your body’s needs and addressing tight spots can prevent potential injuries.
By integrating these strategies into your training regime, you can significantly reduce the risk of injury and pave the way for a successful ultra marathon journey. Remember, cultivating good habits leads to enduring results and an enjoyable running experience.
Interested in more? Check out the video below for a recording of a webinar we hosted with Runna Coach and GB Olympic marathon runner Steph Davis.
