Long and Ultra Distance Off-Road Running

Stuart Ferguson

Description

To enter a Long or Ultra distance event is a decision and a half. The confidence that needs to be built up not only of the distance but of the whole experience cannot be underestimated. Preparation is key. This guidebook explores the preparation, technical aspects and what you can expect before, during and after this arduous task.

Informations

• Publié par: eBookPartnership.com
• Date de parution: 10 avril 2014
• Nombre de lectures: 0
• EAN13: 9781783014125
• Langue: English
• Poids de l'ouvrage: 2 Mo

Extrait

First published in Great Britain in 2006 by Trailguides Limited. www.trailguides.co.uk
ISBN 9781-783014-12-5
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means (electronic, mechanical photocopying, recording or otherwise), without the written permission of Trailguides Limited.
Copyright 2006 Stuart Ferguson
Trailguides Limited
35 Carmel Road South
Darlington
Co Durham DL3 8DQ
Contents
Introduction
1 What is Long and Ultra Distance Off-Road Running
2 Preparing for a Long or Ultra Distance Off-Road Run or Race
Choosing an event
To enter an event
Grading of routes
Individual or team event
Endurance training plan
Tapering down
Gauging time and distance
Nutrition
Support teams
Navigation training
Running in darkness
Walking
Rest and recovery
Mental attitude
How many events should I do in a year
3 Technical aspects of Long or Ultra Distance Off-Road running
Equipment
Footwear
Clothing
Rucksack or bumbag
Water carrying
Safety items
Navigation aids
Walking poles
Headtorch
Electronic devices
Safety considerations
Weather
Running alone
Injury
Getting lost
Equipment failure
Obstacles
Fatigue
Heatstroke and hypothermia
Vomiting and diarrhoea
Night navigation
4 Map and Compass Reading
Setting the map
Marking up the map
Using a compass
Features
Handrail techniques
Pace counting
Map reading practical skills
5 Participating in a Long or Ultra Distance Run or Race
Last minute preparation
The event
After the event
Summary
App. Acknowledgements
Links
About the Author
The Coaching Off-Road Running Series
The Disclaimer That You Should Really Read
Introduction
Long distance running is a test of not only endurance but also of handling the mind games, your mental strength and is the true challenge to the endurance runner. The purpose of this training guide is to prepare the regular 10k, half marathon or marathon off road runner to move the mileage up to Long Distance or the Long Distance runner whom wants to go the extra mile [ or two ] to enter the world of Ultra. The Trail and Fell runners who perform the Long Distance and Ultra runs are few compared to the shorter distance, which means that your preparation is arduous and requires you to spend much time training alone. We will explore the different types of runs and races which make up Long and Ultra Distance, preparation, the technical aspects of the events and what to expect at and during the event.
SECTION ONE What is Long and Ultra Distance Off Road Running.
A run of this distance is generally counted as being over marathon distance and is usually completed solo and unsupported. Distance running is a method of getting from one point to another point in one complete run. To be able to understand the difference between Long and Ultra see the generic chart below.

Long and ultra distance runs break down into two types, events and challenge runs. Events are as the name suggests, organised events of a race type nature. Challenge runs, such as the Bob Graham Round (BGR), are recognised routes that can be completed at anytime by the runner. The challenge being to complete the route within a certain time limit, i.e. 24 hours. These challenge runs are normally completed solo or in small groups and with or without support teams.
The LDWA, Long Distance Walkers Association have a year round series of events throughout the UK ranging in distance from 20 miles to 100 miles. Many of these allow runners to participate although some allow participation in a non-competitive sense with no results or prizes, others do have separate categories for runners with prizes and results. The LDWA events are very well organised and have a good friendly atmosphere. There are many classic Long Distance runs none more famous than the 42 mile Lyke Wake Walk across the North York Moors, worth doing just for the Coffin Shaped badge you can receive.
There are also many Ultra events in the UK to indulge in. The LDWA have an annual 100 mile event held in a different venue each year. The West Highland Way [ WHW ] in Scotland, a classic long distance walk of over 100 miles is home to an annual race which attracts around 100 competitors. The Grand Canal Race of 145 miles is regarded as a most prestigious prize in UK Ultra events.