Senders de Can Costa 21K 2026

Ultra training focuses on time on feet rather than just distance. Build your weekly long runs gradually, practice nutrition and hydration strategies, and train on similar terrain to the race. Mental preparation is equally important. ultras are as much a mental challenge as a physical one.

Trail running requires more attention to foot placement and engages stabilizing muscles differently than road running. You'll typically run slower on trails due to terrain variations. Trail shoes with aggressive lugs provide better grip, and a more upright posture helps you see obstacles ahead.

For uphills, shorten your stride, keep your cadence steady, and lean slightly forward from your ankles. Use your arms to help drive you up. On downhills, let gravity help but stay controlled. don't brake too hard with your quads. Practice hill training before race day to build specific strength.

Beyond trail shoes, consider bringing trekking poles for steep sections (if allowed), a hydration vest or pack, energy gels or snacks, and layers if weather is variable. Check the race's mandatory gear list. mountain races often require specific safety equipment.

Ultra training emphasizes time on feet over speed. Weekly long runs might extend to 4-6 hours. You'll need to practice nutrition extensively. you can't fake fueling in an ultra. Back-to-back long runs help simulate tired legs, and training on race-specific terrain is essential.