How long to take off after a 50k?

Despite feeling good, it's important to take some down time after an ultra. The longer the race, the longer the recovery. A 50k may only take a couple weeks, but a 100-miler can take 4-6 weeks.

What to do after running a 50k?

Rest in motion

So get up and move, but move gently! All non-impact training, like swimming, cycling, yoga, long walks, working out on the crosstrainer will be good for you. Just don't go too hard or too long during the week after a big race. If you feel like running, you can, just go slow and short.

How long should I rest after an ultramarathon?

Give your body rest

Some recommend taking one day off running for every 10 miles raced, but there isn't an exact number of days you should rest after an ultra marathon. It will depend on a number of factors such as the length and terrain of the race, your experience, the effort exerted, and other outside stressors.

How long does it take to prepare for a 50k?

At just five miles longer than the marathon distance, you don't have to tack on much more volume than you would a typical marathon training plan. Training plans for a 50K run about 24 weeks, if you're a beginner or average 20-30 miles per week, giving you time to build up that weekly mileage.

How to recover from 50k Ultra?

Running Recovery - How to Recover from your First 50K Ultra Marathon

Is a 50K an ultramarathon?

Ultramarathons are technically any footrace longer than 26.2 miles, though 50K (31 miles) is commonly accepted as the shortest ultra distance. Ultras can be run on roads, but the majority of them, including the ones you read about here are run on trails.

What should I do immediately after an ultramarathon?

Is a 50k hard?

A 50k race (31 miles) is a great challenge, and is the perfect place to start your ultra-running journey. It's a big accomplishment, but it's also attainable. Yes, it's hard–but also yes, it's important–to train and prepare your body with consistency and dedication when training for your first 50k.

What is good 50k time for a beginner?

“If you're doing your first 50K,” Blende says. “You should expect to be out there at least five or six hours.” Unlike the typical road marathon event where aid stations can be as often as every mile, an ultrarunner needs to be far more self-sufficient.

How do you know if you're ready for a 50k?

If you've completed at least one marathon so far, you have endurance and the experience of a long and challenging race. That's a good base on which to start preparing for an ultramarathon. Opting for a 50k trail race will heighten the experience as each trail can come with its own set of challenges.

Is it normal to gain weight after a marathon?

Some runners complain of weight gain immediately after a marathon. This is most likely due to water retention as your muscles repair and rebuild. Don't be tempted to start (or resume) any weight-loss regime during this time – your body requires a full complement of nutrients to recover from the stress of the race.

Do pro runners take rest days?

Rest days are taken by everyone, even some of our countries most elite runners' factor in much needed 'adaptation days'. Here is how they spend them: A lot of elites truly embrace the importance of rest days.

How long should you rest if overtrained?

Recovering from Overtraining

The time will vary depending on the sport and the level of activity, but most recovery takes between 4 to 12 weeks. As you recover from overtraining, you can still do a bit of low-intensity aerobic exercise to keep fit and healthy while not doing your normal workouts.

How much training is needed for a 50K?

In other words, you need at least 6 hours per week of training, for at least 3 weeks, to be successful at the 50K and 50-mile ultra distances. For the 100K and 100-mile ultra distances, you need at least 9 hours of training per week for 6 weeks.

How long is the average 50K?

1) Embrace the Challenge

Sure, a 50K is approximately 31 miles, just a mere five miles longer than 26.2 miles, but most ultras are run on trails and include challenging features such as hills, rocky terrain and long sections between aid stations.

How long is a long run 50K?

If it is your first 50k, aim to run at least 20 miles twice or three times during your training, or up to 4 hours on the trails. If you are a more advanced ultramarathoner, this distance can increase to 22 to 25 miles or 4-4.5 hours on the trails, depending on your race pace.

Can you train for a 50K in 2 months?

As a general rule, if this is your first trail marathon or 50k ultramarathon, give yourself at least 2-3 months to get your weekly mileage in the right place ready for race day – bearing in mind that you want to be running 1.5-2x of your race distance each week, comfortably.

How long to taper before 50K?

The taper period

If you are a newbie to ultramarathons or if you have been maintaining very high weekly mileages, a two to three week taper period is recommended.

What is the weekly mileage for a 50K?

50K races aren't much different from the marathon, so your weekly long run would build gradually to peak at about 25-miles or 4-6 hours. For 50-mile races, your long run would peak at about 30-miles or 6-7 hours.

How do I survive 50k?

Can you train for an ultra in 6 months?

We recommend allowing about 6 months to complete an ultramarathon training program, but depending on your running experience, you may need even more time to build up. Before starting your ultra training, you should be able to run for about an hour.

How do I prepare for my first 50k?

Do you rest during an ultra-marathon?

There are limited data on the sleep of runners during ultra-marathon events [2,4,7,8]. Martin et al. [2] found that 95% of runners slept on at least one occasion during events lasting longer than 60 h. In such events, runners reported between three and nine sleep episodes, averaging a total of 8.2 h of sleep.

What happens to your brain during ultramarathon?

Your brain shrinks on a long run

“Studies found that ultra-marathon runners' brains can shrink by up to 6% following a run. Although the brain cells do come back over the following months,” Ben explains. “It seems intuitive that an exhausting run will exhaust your brain.

Should you walk during an ultra-marathon?

A more obvious reason ultramarathons are more accessible than many runners realise is the fact you run them much slower than you would do a shorter-distance race. In fact, much of the time, you don't have to run at all. “Walking is an important part of ultrarunning,” explains Red Bull athlete Dylan Bowman (@dylanbo).