Know Your Perceived Effort
In an ultramarathon, most of the time your effort will hover somewhere around 70 percent. Sometimes you’re not even working your cardiovascular system, says Jurek. As you get out there longer — whether biking, paddling or running – your limit is muscle fatigue. “The effort I use as a guage,” says Jurek,” is that it should be slower than your marathon perceived exertion, and feel more like a long run that’s a little faster than a recovery run. The 2-to-3 hour run.” Paces vary from person to person and race to race. Sometimes it will feel like your legs are being beaten with baseball bats and others will have you sliding by, so above all else, be flexible.
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