Going Longer: How To Train For Your First 50K
- By T.J Murphy
- Published Nov. 8, 2012
- Updated Feb. 22, 2013 at 11:06 AM UTC
Advice For Newbies
As you’ll find scanning ultra race calendars, most 50K events are trail races. We asked Tucson’s legendary Pam Reed—the first woman to win the 135-mile Badwater Ultramarathon outright in 2002 (and again in 2003) and author of the book, “The Extra Mile: One Woman’s Personal Journey to Ultrarunning Greatness”—for some quick tips to get on the right path.
What advice to your offer aspiring trail runners?
It’s funny because as I get older I am more cautious when trail running—probably because I badly tore my hamstring a couple of years ago. I would just say go out there and do it. It is so beautiful and you get to go to so many great places and see things most people never see. I think that is what I love most about it.
What about gear?
Run in whatever shoes feels comfortable. You want to be comfortable especially when you’re going long. Your feet will swell at least a half size during ultra-distance runs, and maybe even a full size if it’s hot. I also recommend a sock thicker than the typical running sock. I wear PowerSox and love them. They give my foot a little bit more support and that has helped me not get as many blisters. I also use a Nathan pack and the Fuel Belt with the eight ounce bottles and a little pack for some Clif Bloks.
Is there a key tip you offer in regard to running technique for the trail?
Lift your feet, keep your eye on the trail and hold your arms out wide to your balance. I have seen so many people fall, and that is not fun.
VIDEO: Dealing With Obstacles When Trail Running
What about cross-training?
When I first started I just ran. I now do TRX, which is nice for quad strength and also core. I also do a lot of swimming, which seems to keep me limber and, when I have time, I do hot yoga.
FILED UNDER: Trail Running / Training TAGS: cross-training / performance nutrition / Recovery / strength training / Ultrarunning