Explainer | Should ultra runners do speed sessions? Improving your ultra running
- Speed is not associated with ultra running, but including speed sessions in your training can improve your long distance performances too
- Speed sessions can improve your lactic threshold, your oxygen intake, injury prevention, form and overall efficiency
Ultra runners must pace themselves. They are constantly warned of the perils of going too fast too soon and burning out before the end. Keep plodding, one foot in front of the other, very slowly until you reach the end. Walk before you need to walk, rest, refuel and keep plodding again.
With all this advice ringing in an ultra runner’s ear, why would they ever bother with speed training?
But speed training can have untold benefits for ultra running, even if you do not actually run fast during the race.
Form and biomechanics
Running long distances is hard on the body. Muscles tighten up. You can lose efficiency and become injured.
If all you do is shuffle along, then you might get even tighter.
Including sprint sessions in your running can help you biomechanically. Striding out improves your range of motion.
In the long term, including the occasional sprint session will help you keep your form on long runs.
