How to Train for Ultra Marathon Running: An Indian Perspective

Ultra marathons, with distances stretching beyond the standard 42.195 km marathon, have gained immense popularity among Indian runners. The thrill of covering such vast distances and the sheer test of mental and physical endurance draw athletes from all corners of the country. Whether you’re a seasoned marathoner or just stepping into the world of ultra-running, training for an ultra marathon requires dedication, discipline, and strategic planning. Here’s a guide on how to train for ultra-marathon running with a focus on Indian conditions.

1. 1. 1. Start with a Solid Foundation
         Before diving into ultra-marathon training, it’s crucial to have a solid base of running experience. Ideally, you should have completed a few marathons or at least long-distance races (half-marathons or more) before taking on the challenge of an ultra. Building your endurance gradually helps to reduce the risk of injury and prepares your body for the grueling demands of longer runs.
         In India, the varied terrain can be a blessing for training. Utilize the coastal plains, hill stations, or even high-altitude regions like Ladakh for training, depending on your geographical location. This versatility helps your body adapt to different conditions, which is essential for ultra-marathon success.
      2. Develop a Customized Training Plan
         A one-size-fits-all approach doesn’t work for ultra-marathon training, especially in a diverse country like India. Your plan should be customized to fit your schedule, fitness level, and the specific race you are training for. It’s advisable to follow a structured training program that includes:
         Base Mileage: Gradually increase your weekly mileage by about 10% to prevent overtraining. Focus on consistency and aim to run at least 4-5 times a week.
         Long Runs: These are the backbone of ultra-marathon training. In the Indian climate, it’s essential to run long distances in the early morning or late evening to avoid the intense heat. Gradually increase the distance of your long runs, ensuring that you practice running on terrain similar to your race day conditions.
         Back-to-Back Long Runs: Ultra training often involves running long distances on consecutive days to mimic the cumulative fatigue of an ultra. For example, you could do a 30 km run on Saturday followed by a 20 km run on Sunday.
      3. Nutrition and Hydration Strategy
         In a country like India, where temperatures and humidity can vary drastically, developing a solid nutrition and hydration strategy is vital. Pay attention to your electrolyte balance, as sweating can lead to a significant loss of salts, especially in the humid coastal areas or during hot summer months.
         Carb Loading: Increase your carbohydrate intake during the days leading up to your long runs and races to ensure you have enough energy stores.
         Hydration: Carry water or an electrolyte drink during long runs, particularly if training in regions with extreme heat like Rajasthan or Gujarat. Practice drinking small amounts regularly rather than gulping down large quantities, as this helps prevent dehydration without causing stomach discomfort.
         Local Snacks: Leverage traditional Indian foods like poha, idlis, or bananas as pre-run and mid-run snacks. These are easy on the stomach and provide a quick energy boost, keeping you fueled for those long-distance runs.
      4. Strength Training and Flexibility
         Strength training is often overlooked but is crucial for ultra runners. Incorporating exercises that focus on your core, legs, and glutes will improve your running form and reduce the risk of injuries. In India, where many runners do not have easy access to gyms, you can rely on body-weight exercises like squats, lunges, planks, and yoga to build strength and flexibility.
         Yoga, which originated in India, can be a powerful tool for ultra runners. Regular practice enhances flexibility, helps with muscle recovery, and provides mental clarity. Poses like downward dog, pigeon, and child’s pose are excellent for stretching out your hamstrings, calves, and lower back, areas that tend to tighten up during long runs.
      5. Mental Conditioning
         Ultra-marathon running is as much a mental challenge as it is a physical one. Training in the diverse Indian environment can help toughen your mental resilience. Whether you’re battling the heat of Chennai, the humidity of Mumbai, or the thin air of the Himalayas, each condition offers a unique test for your mental fortitude.
         Visualization Techniques: Imagine yourself successfully completing the ultra marathon, overcoming fatigue, and reaching the finish line. This practice helps to build a positive mindset.
         Mindfulness and Meditation: Meditation, another practice deeply rooted in Indian culture, can be a game-changer in ultra-marathon training. It helps improve focus, reduce stress, and enhances your ability to stay calm under pressure.
      6. Listen to Your Body
         One of the key aspects of training for an ultra marathon is to listen to your body. Overtraining or ignoring minor aches can lead to serious injuries, derailing your training efforts. Be mindful of your body’s signals, and do not hesitate to take rest days when needed. In India, it is not uncommon to deal with unexpected illnesses or weather conditions, so flexibility in your training schedule is crucial.
      7. Race-Day Preparation
         Ultra marathons in India often take place in varying climates and terrains, from the deserts of Rajasthan to the mountains of the Himalayas. It’s essential to know the course and be prepared for the conditions. Practice running with the gear you intend to use on race day, whether it’s hydration packs, trail shoes, or energy gels.
         Dress appropriately for the climate — lightweight, moisture-wicking clothes for the heat and layers for cooler climates. Be aware of any local wildlife if you’re running in rural areas and plan accordingly.
         

   Final Thoughts

2. Training for an ultra marathon in India is a journey that demands patience, perseverance, and a strong mindset. Embrace the challenges that come with this adventure and stay consistent with your training. As you lace up your shoes and hit the roads or trails, remember that the ultra marathon is not just about crossing the finish line; it’s about discovering your inner strength and pushing beyond your limits. Enjoy the journey, and let the diverse landscapes of India fuel your passion for ultra-running!

Images credits : Freepik