Indoor training is essential especially today. With COVID-19 still ongoing, there is a potential risk from staying too long outside. So, let us do our part to the community by keeping ourselves safe while maintaining proper health and nutrition. With that said, as athletes, we are committed to improving ourselves. Thus, here at PKRS.AI, we support in engaging in advanced ultramarathon indoor training not just to be physically ready for a possible upcoming marathon when everything comes back to normal, but to also stay healthy and safe.

 

What makes an ultramarathon indoor training, ultra?

Marathons are great. And if you are reading this, you probably know that already and are craving for more. This is where an ultramarathon comes to play. While most marathons cover up to the usual 26.2 miles, an ultramarathon is anything more than that. We are talking about 50 and 62 miles, even a staggering 100 miles. So, let us get to the point here: it will not be easy. Although, it has its advantages.

According to an article by The Washington Post, studies have shown that “lifelong, high-volume runners tend to have big, compliant hearts, and very good vasodilation.”[1] In other words, ultrarunners have a greater chance of getting very healthy circulatory systems and an overall strengthening of the body. This is after an effective ultramarathon indoor training; wherein multiple muscle repairs and active recoveries have taken place.

Truly challenging but satisfying. Still interested? You are not alone and in fact, there are now more than ever. The number of ultramarathon races has grown by over 1000%, from 160 races globally 12 years ago to now over 1,800 races worldwide, according to The Guardian.[2] They have also mentioned the increasing popularity is not just because of the gained status. It is strongly the feeling of being “fully alive” and “on the edge” through ultra that keeps ultrarunners going.

 

The advanced ultramarathon indoor training tips

Now that we got you pumped, here is a list of helpful tips to achieve a smooth and progressive ultramarathon indoor training.

  • Manage your training time – The required training time per athlete varies. While we do recommend training 6 hours per week for 3 months for 50k, there is no perfect training time for everyone. Although, it is important to stay calculated and specific. So, consult your coaches and fellow runners, and do some research to know what training time suits you the most. But currently with the uncertainty as to when we exactly go back to normal, what matters more is to maintain and hone your key areas of improvement, with no specific duration. Today is a great time to know your body more and recognize ways to improve yourself further.

Time to get creative

  • Thinking outside the box, inside – We need to stay indoors. So, we need to utilize most of the equipment we must still make sure we are achieving the desired progress. And in fact, workout out inside has its own advantages. For one, you get to focus on neglected key points you need to improve without having to experience wind resistance. Also, you get to focus on elevating your mindset throughout the whole ultramarathon indoor training.
  • The treadmill is your friend – Treadmill running promotes stronger and more efficient running. According to James Dunne of Kinetic Revolution, you can maximize your treadmill use by increasing incline by 3% for a “flat run” to work the hamstrings and glutes more than a flat outdoors trail would.[3] Also, you could set different workout intervals using the treadmill for an added variety of ways to hone your running form. All the while also increasing your endurance. Plus, progressing your treadmill workout through tempo will help develop your lactate threshold defined as the way to maximize your level of workout intensity.

  • Do not forget cross-training – While it is important to focus on running, it is also the ideal opportunity to include cross-training to your ultramarathon indoor training plan. Incorporating professional aerobics, rowing, spinning, and lunges help with your cardio, while weight training promotes muscle strength and builds endurance. You can also try indoor biking and swimming to get the most out of your workout regimen. 

Other key points to remember

  • Maintain a proper ultramarathon nutrition – Make sure you are not eating less. Your daily calorie, carbs, and protein intake are important to make sure you have enough energy to get fueled throughout your ultramarathon indoor training.
  • Drink plenty of fluids – Keeping yourself hydrated throughout the training is important. The Sports Dietitians Australia states that fluids are essential in regulating body temperature during workout, allowing you to increase exercise intensity. Also, they add that a loss of fluid equal to 2% of the runner’s body mass leads to a recognizable decrease in athletic performance, while anything more than a loss of 2% increases the risk of gastro-intestinal problems.[4] This goes to show how we should never take drinking fluids lightly. Pro-tip: add an electrolyte gel or a pinch of salt to your drink for an added energy boost!

 

 

  • Create an adaptable training plan – Creating a training plan is challenging, let alone having to make it adaptable especially in today’s climate. Normality will come soon, but for now, we need to be flexible. There are numerous key areas to include for an effective advanced ultramarathon training plan: making sure you get enough active recovery and full-body recovery days, a balanced workout regimen including strength and endurance training, proper nutrition, and keeping a proper mindset. These may seem a lot and may be overwhelming to create alone. So, here’s PKRS.AI to help you create the right personal training plan.

New To PKRS.AI?

PRKS.AI is the ultimate fitness tool used by pro athletes and fitness world champions around the globe. Proudly considered as the official coaching platform by Ironman and Haute Route, we guarantee you to reach peak performance.

We are ready to create your advanced ultramarathon training plan. Here’s something awesome: for less than $1 a day you get to have an adaptable training plan tailor-made just for you, based on advanced data tracking and evaluation by our AI coach. And for less than $3 a day, you also get access to a coaching dream team consisting of your own head coach, strength trainer, and nutritionist ready to guide you throughout your ultramarathon journey. Seamlessly combining advanced A.I. and real human fitness expertise, PKRS.AI is ready for you. 

Let us create the perfect training plan based on your personal stats gathered by your go-to fitness tools such as Suunto, Garmin, and Strava, as analyzed by our expert coaches and our advanced AI technology. Available for both Android and iOS devices, download PRKS.AI today to get started with your free trial.

 

 

Sources

  • What happens to your body during an ultramarathon, by Bonnie Berkowitz, 09 November 2015, washingtonpost.com

  • When 26.2 miles just isn’t enough – the phenomenal rise of the ultramarathon, by Adharanand Finn, 02 April 2018, theguardian.com

  • Can You Train For a Marathon on a Treadmill?, by James Dunne, kinetic-revolution.com

  • Fluids in Sport, by Sports Dietitians Australia, June 2009, sports.dietitians.com.au