More and more runners are stepping up to take on the Surf Coast Century 100km each year, and for many it is their very first ultra marathon.
Haven’t you heard, ultra marathons are the new marathon!
Reasons to run include trying something new, taking on the challenge, making new friends, and others run just for the pure joy and freedom trail running brings.
In the words of three-time winner and ambassador Kellie Emmerson “An event like the Surf Coast Century is more than just what happens on race day. It's about the journey to get there. Finding new trails. Learning new skills. Meeting new people. Discovering what your body can do.”
Preparing to run 50 or 100km is key so when race day rolls around your body and mind are ready to go the distance and most of all so you can enjoy the experience (and the scenery!)
It’s four months until race day, so Jan Juc’s Kate Smyth 2016 female team of 2 winner and former Olympic marathoner has advice for anyone considering the Surf Coast Century this September.
“The earlier you get started the better and now is the time to start slowly building your mileage (no more than 10% each week), long Sunday runs and a mid-week medium run. Include other runs but focus just on building rhythm, routine and fitness.
“Once you have a good base fitness you can start including hill sessions, tempos and more challenging runs.
“Start finding out what shoes you like, start practicing drinking and eating routines before, during and after the race and most of all just start getting out on the trails so you are used to uneven surfaces and hills.”
Event ambassadors Dave Eadie and Nikki Wynd (The Running Man) are amongst the best ultra runners Australia has to offer and have also prepared some tips.
The Running Man tips
• Keep working on your Endurance Base. Regular weekly Long Run and Strength Session as per the SCC Training Guides
• Don’t run too hard in your long runs. Relaxed time on legs.
• Include some ‘power walking’ into your long runs, You will walk at some stage in the SCC regardless of your ability level
• Start practicing your nutrition / hydration strategy by eating and drink during on your long runs. Make sure you are using the same food / fluid your will carry and or reply on as per the SCC aid stations.
• Start working on your core strength. 2 x 10 mins session a week is easily achievable. Plank Holds, Air Squads, Pushes, Standing Lunges.
“If you are doing a little more or a little less than what we have recommended, no problem. Remember the key philosophy is to be consistent and with easy runs, speed /strength sessions and long runs in your training each week and you can't go wrong.”
Four free training runs will be held of the course in the lead up to the Surf Coast Century, with the first on Sunday 28th May. Click here for more info.
More information, free training plans and advice can be found at SurfCoastCentury.com.au or by Liking Surf Coast Century on Facebook.
Originally printed in the Surf Coast Times.