Conquering the iconic marathon distance is a major achievement, but for more many runners it’s just another stepping stone to even bigger (and longer) challenges! 

If you’ve just crossed the finish line after 42.2km of running bliss and are itching for a new challenge on the road, you’re in luck! South Africa is ultra-marathon country.

But how do you make the leap? It’s more than just adding a few extra kilometres to your training plan. Read on to find out what you need to make a successful transition.

Build your ultra-running engine

Marathon training builds a solid foundation, but ultra-running demands a different approach.

Where marathon training balances speed and endurance, ultra-marathon training is all about conditioning your legs to keep going even when they’re tired.

Follow these guidelines when planning your training.

• Mileage: Gradually increase your weekly mileage by roughly 10%, incorporating active recovery weeks. A common structure is three weeks of increasing volume followed by one week of recovery.
• Back-to-Back Runs: These are crucial. Gradually increase the distance of your weekend back-to-back runs. For example, start with 20km on Saturday and 25-30km on Sunday. This trains your body and mind to handle fatigue.
• Long Runs: Build up to a long run that’s about 75% of your target race distance. For Two Oceans, that’s around 42-45km, and for Comrades, it’s roughly 60-70km (depending on your training history). Aim for this long run 4-6 weeks before race day.

Adapt to the conditions

Ultra-marathons often mean running through the hottest part of the day, with finishers taking anywhere from 5 to 12 hours to complete the race. This means you must learn how to handle a different set of conditions and challenges.

Consider these factors when preparing for your target race:

• Heat Acclimation: Find opportunities to train during the late morning, midday, and afternoon to prepare your body for running in the heat.
• Eating On The Road: For the 9-12 hour Comrades finisher, you will need to learn how to eat on the run. Train your gut to handle a range of food and drink during your training as you can’t rely solely on gels and energy drinks.
• Terrain Training: Mimic the terrain of your target race. If it’s hilly, train on hills. If it’s downhill-heavy, practice those descents.

Get strong to run strong

Strength training becomes even more critical for ultra-runners. The aim is to create fatigue resistance, so aim to increase your strength training to 2-3 sessions per week, and core work to 3-4 sessions.

The additional strength training will reduce your injury risk and improve running efficiency by helping you maintain good form for longer.

Run, rest, repeat

More mileage means more stress on the body, which is why focused and intentional recovery becomes even more important than during marathon blocks.

Your aim when training for an ultra-marathon is to maximise your recovery between sessions to ensure you are not breaking down your body but rather building it up.

Incorporate these recovery tools and techniques into your routine:

• Active Recovery: Don’t just sit on the couch. Incorporate hot-cold therapy, foam rolling, mobility drills, stretching, and massage.
• Sleep: Aim for 7-9 hours of quality sleep each night. It’s when your muscles repair and adapt.
• Manage Inflammation: High-volume training can lead to inflammation. Ensure adequate vitamin D levels and prioritise sleep to support your immune system.

Fuelling your training

Nutrition is key to both performance and recovery. Prioritise your post-run meal, making sure you get in some protein and carbs.

While whole foods should be your primary focus, supplements can help meet the increased demands of ultra-training.

Adjust your carbohydrate intake based on the intensity and duration of your training, eating some easily digestible carbs after training along with some protein from a meal or a carb-protein recovery shake.

Aim for 1.4-1.6g/kg of protein spread throughout the day to support muscle repair and limit muscle breakdown.  

Making the jump from marathon to ultra-marathon is a significant undertaking. By following this advice, your journey beyond 42.2km will be an enjoyable and successful one.