TOP FIVE TIPS: ULTRA RUNNING - with Ryan Stephens
This week’s guest post is by friend of VALA, co-founder of Ideas and Beers, motivational speaker and ultra runner Ryan Stephens who shares his top advice for anyone thinking of getting into ultra running below:
"Hi all! I’m Ryan Stephens, I’m from Swansea and I’m an ultra marathon runner. I’ve been running for years, but in 2019 I decided to step up and do two marathons in a month and a 35 mile ultra marathon. In 2020 I’ve got a 32 miler, 50 miler and 100 miler planned! Here are my my top tips that might be useful for anyone thinking of getting into long distance running.
MINDSET
The most important thing for me is my mindset, both before and during an ultra (or any event). This is because no matter how fit you are or how much training you do, you’re going to hit walls and points where you’re in extreme pain and discomfort - the main thing that keeps you going is how you decide to feel about it. Once the mind gives in, the game is done. Keep pushing.
RUN SLOWER
Slow your average pace by 1-2 minutes during training and when competing, the slower your heart rate rises the less fatigue you’ll experience early on and therefore you can go much longer.
FUEL
Taking a hydration backpack has saved me big time in long runs. Get at least a 2L pack and stock up on nuts, energy bars, gels, energy drinks, salt tablets and fruit. Drinking your energy later in the run will be easier as digestion gets hard, so take energy drinks containing carbohydrates.
WALK THE HILLS
Most people try and push through the hills and empty the tank quicker, on long runs walk them and use them to fuel yourself with food/water/gels which will give you a massive boost later in the run.
SEEK DISCOMFORT IN TRAINING
When you’re going against the conditions, bad terrain or you’re having a bad run - the more difficult/wet/cold/hilly/sandy training sessions you’ve had, the easier you’ll find it on the course."
"Hi all! I’m Ryan Stephens, I’m from Swansea and I’m an ultra marathon runner. I’ve been running for years, but in 2019 I decided to step up and do two marathons in a month and a 35 mile ultra marathon. In 2020 I’ve got a 32 miler, 50 miler and 100 miler planned! Here are my my top tips that might be useful for anyone thinking of getting into long distance running.
MINDSET
The most important thing for me is my mindset, both before and during an ultra (or any event). This is because no matter how fit you are or how much training you do, you’re going to hit walls and points where you’re in extreme pain and discomfort - the main thing that keeps you going is how you decide to feel about it. Once the mind gives in, the game is done. Keep pushing.
RUN SLOWER
Slow your average pace by 1-2 minutes during training and when competing, the slower your heart rate rises the less fatigue you’ll experience early on and therefore you can go much longer.
FUEL
Taking a hydration backpack has saved me big time in long runs. Get at least a 2L pack and stock up on nuts, energy bars, gels, energy drinks, salt tablets and fruit. Drinking your energy later in the run will be easier as digestion gets hard, so take energy drinks containing carbohydrates.
WALK THE HILLS
Most people try and push through the hills and empty the tank quicker, on long runs walk them and use them to fuel yourself with food/water/gels which will give you a massive boost later in the run.
SEEK DISCOMFORT IN TRAINING
When you’re going against the conditions, bad terrain or you’re having a bad run - the more difficult/wet/cold/hilly/sandy training sessions you’ve had, the easier you’ll find it on the course."