{"id":1758,"date":"2023-09-30T12:49:00","date_gmt":"2023-09-30T12:49:00","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=1758"},"modified":"2024-08-21T14:37:33","modified_gmt":"2024-08-21T14:37:33","slug":"50k-in-miles-guide-to-ultramarathon-preparation","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/","title":{"rendered":"Guide to Ultramarathon Preparation by Training for a 50k Race"},"content":{"rendered":"\n<p>Running a 50k isn\u2019t for the faint-hearted. 50k in miles is a whole lot of running. But if you\u2019ve already run a marathon or two and feel ready for the challenge, we\u2019re here to help you get there.<\/p>\n\n\n\n<p>If you\u2019re set on running an ultramarathon and train for it the right way, you can make it to the finish line with a good time. More than that, it will be an unforgettable experience.<\/p>\n\n\n\n<p>Read on to find out how far 50K in miles is and how to prepare for an ultramarathon.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#how-many-miles-is-50k\" title=\"How Many Miles Is 50k?\">How Many Miles Is 50k?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#marathon-to-ultramarathon\" title=\"Marathon to Ultramarathon\">Marathon to Ultramarathon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#how-long-does-a-50k-run-take\" title=\"How Long Does a 50k Run Take?\">How Long Does a 50k Run Take?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#how-to-prepare-for-a-50k-race\" title=\"How to Prepare for a 50k Race?\">How to Prepare for a 50k Race?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#how-much-should-i-train-for-a-50k-race\" title=\"How Much Should I Train for a 50k Race?\">How Much Should I Train for a 50k Race?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#your-running-diet-for-a-50k-race\" title=\"Your Running Diet for a 50k Race\">Your Running Diet for a 50k Race<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#top-tips-for-running-your-first-ultramarathon\" title=\"Top Tips for Running Your First Ultramarathon\">Top Tips for Running Your First Ultramarathon<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#enjoy-the-challenge\" title=\"Enjoy the challenge\">Enjoy the challenge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#right-running-gear\" title=\"Right running gear\">Right running gear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#long-runs-in-your-training-plan\" title=\"Long runs in your training plan\">Long runs in your training plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#strength-training\" title=\"Strength training\">Strength training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#keep-refueling\" title=\"Keep refueling\">Keep refueling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/50k-in-miles-guide-to-ultramarathon-preparation\/#recovery\" title=\"Recovery\">Recovery<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-many-miles-is-50k\"><\/span>How Many Miles Is 50k?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Let\u2019s start with the basics. How much is 50k in miles exactly? 50km in miles is <strong>31.07 miles<\/strong>.<\/p>\n\n\n\n<p>That\u2019s only 5 miles or about 8 kilometers longer than a marathon. Easy is not the right word for it, and neither is impossible.<\/p>\n\n\n\n<p>There\u2019s a catch. 50k races can be road races, but often, they are trail races. 50k trail races are far more challenging than road running. Those extra miles (or kilometers) across uneven, rugged terrain take the running experience to a new level.<\/p>\n\n\n\n<p>Now that you know how long 50k in miles is, let\u2019s get practical about how you can prepare for it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"marathon-to-ultramarathon\"><\/span>Marathon to Ultramarathon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you\u2019ve completed at least one marathon so far, you have endurance and the experience of a long and challenging race. That\u2019s a good base on which to start preparing for an ultramarathon.<\/p>\n\n\n\n<p>Opting for a 50k trail race will heighten the experience as each trail can come with its own set of challenges. Some of the things you can expect include hill running and crossing streams.<\/p>\n\n\n\n<p>Slowing down and speeding up at the right moments is crucial during a 50k. You simply can\u2019t expect a level and gentle trail from beginning to end, even though some ultramarathons are less demanding than others.<\/p>\n\n\n\n<p>Knowing what 50k race you are going to run and studying the trail a bit if possible \u2013 even if you do it from a distance \u2013 will make running your first ultramarathon easier.<\/p>\n\n\n\n<p>This way, you can integrate into your training more of the types of challenges you\u2019ll be facing \u2013 for example, hill running.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-long-does-a-50k-run-take\"><\/span>How Long Does a 50k Run Take?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Depending on the terrain, you can expect to run a 50k race around <strong>20% more slowly than a road marathon<\/strong>. A rugged trail with high vertical gains may further add to your finish time.<\/p>\n\n\n\n<p>To estimate your 50k time, you can add around <strong>30 seconds <a href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/\" target=\"_blank\" rel=\"noreferrer noopener\">per mile<\/a><\/strong> to your <a href=\"https:\/\/joggo.run\/blog\/how-long-is-a-marathon-and-how-long-does-it-take-to-run-a-marathon\/\" target=\"_blank\" rel=\"noreferrer noopener\">average marathon time<\/a>. That could mean a 50k race time of anywhere between <strong>5 to 7 hours<\/strong>,<strong> <\/strong>depending on your age, gender, fitness, and training.<\/p>\n\n\n\n<p><strong>Tip:<\/strong> You can use a<a href=\"https:\/\/www.omnicalculator.com\/sports\/race-predictor\" target=\"_blank\" rel=\"noreferrer noopener\"> race predictor calculator<\/a> to estimate your ultramarathon finish time based on recent run data. Keep in mind that the result is only a broad estimate subject to terrain variations and other factors.<\/p>\n\n\n\n<p>When it comes to running your first ultramarathon, it helps to focus on <a href=\"https:\/\/joggo.run\/blog\/how-to-build-muscular-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">building the endurance<\/a> to get to the finish line rather than worrying too much about your finish time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-prepare-for-a-50k-race\"><\/span>How to Prepare for a 50k Race?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A 50k training plan looks a lot like a <a href=\"https:\/\/joggo.run\/blog\/couch-to-marathon-running-how-long-does-it-take-to-train-for-a-marathon\/\" target=\"_blank\" rel=\"noreferrer noopener\">marathon training plan<\/a>. Adding about <strong>10\u201315% more running<\/strong> to your marathon running plan can help you prepare for a 50k road race. Bear in mind, though, that it may take 6 months or more to prepare for an ultramarathon.<\/p>\n\n\n\n<p>Another approach is to <strong>run 20\u201330% more time<\/strong> than your desired finish time. So, if you want to finish a 50k in 7 hours, you want to run about 9 hours during the week.<\/p>\n\n\n\n<p>Ultimately, how much running you build into your plan depends not only on the finish time you\u2019re aiming for but also on your fitness level.<\/p>\n\n\n\n<p>Strength training, <a href=\"https:\/\/joggo.run\/blog\/your-guide-to-successfully-adopt-tempo-run-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">tempo runs<\/a>, and <a href=\"https:\/\/joggo.run\/blog\/workouts-to-build-strength-in-runners-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\">legwork<\/a> are all important. You want to add them into the mix if you haven\u2019t already. They will help you <a href=\"https:\/\/joggo.run\/blog\/how-to-run-faster-and-build-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">build strength and endurance<\/a>.&nbsp;<\/p>\n\n\n\n<p>For example, explosive-strength training that includes sprinting and jumping exercises can<a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/jappl.1999.86.5.1527\" target=\"_blank\" rel=\"noreferrer noopener\"> increase muscle power and running economy<\/a>.<\/p>\n\n\n\n<p><strong>Tip:<\/strong> For a personalized 50k training plan, check out the <a href=\"https:\/\/joggo.run\/en-US?jg=20\" target=\"_blank\" rel=\"noreferrer noopener\">Joggo app<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-much-should-i-train-for-a-50k-race\"><\/span>How Much Should I Train for a 50k Race?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>With most ultramarathon training plans, expect to run 4\u20136 days a week. That can add up to 40 miles or 9 hours per week, sometimes more.<\/p>\n\n\n\n<p>Don\u2019t forget to plan rest days. You need <strong>at least 1\u20132 rest days<\/strong> during the week to give your body time to recover. During these days, you could do gentle cross-training like light yoga.<\/p>\n\n\n\n<p>Having any injuries such as iliotibial band syndrome that<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10959926\/\" target=\"_blank\" rel=\"noreferrer noopener\"> causes hip abductor weakness<\/a> may call for a specialized rehabilitation plan before you begin training. The same often applies to other <a href=\"https:\/\/joggo.run\/blog\/common-runners-foot-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\">running injuries<\/a>.<\/p>\n\n\n\n<p>You need to be at your best to train effectively for an ultramarathon. Ignoring running injuries at this point is not a good strategy.<\/p>\n\n\n\n<p>In the end, there\u2019s no one-size-fits-all training plan for a 50k race. If you aim to just finish an ultramarathon, you still need to train to build endurance. If you want to finish with a good time, you have to sweat for it. And not only on the road or trail but also in the gym.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"your-running-diet-for-a-50k-race\"><\/span>Your <a href=\"https:\/\/joggo.run\/blog\/runners-diet-for-weight-loss-and-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">Running Diet<\/a> for a 50k Race<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Think of food as fuel that can help you train and get through a 50k race. Eat right, and you\u2019ll be helping your body perform at its best.<\/p>\n\n\n\n<p>Sports nutritionists recommend a diet that consists of<a href=\"https:\/\/ultrarunning.com\/features\/a-refresher-nutrition-course-for-ultrarunners\/\" target=\"_blank\" rel=\"noreferrer noopener\"> 60% carbs, 25% fat, and 15% protein for ultramarathon runners<\/a>. This is the diet you want to aim for during your 50k training.<\/p>\n\n\n\n<p>Even if one of your goals running a 50k is <a href=\"https:\/\/joggo.run\/blog\/how-to-burn-fat-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">burning fat<\/a>, you have to eat right to actually burn it. Don\u2019t skip breakfast and <a href=\"https:\/\/joggo.run\/blog\/diet-for-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">eat balanced and varied foods<\/a>, including nuts, fruits, vegetables, and whole grains.<\/p>\n\n\n\n<p>If you have to choose between orange juice and eating an orange, opt most of the time for the food closer to the source. The orange isn\u2019t only juice; it has fiber and will make you feel full for longer.<\/p>\n\n\n\n<p><strong>Tip:<\/strong> To speed up your metabolism and maximize fat burning, eat two hours <a href=\"https:\/\/joggo.run\/blog\/what-to-eat-before-and-after-the-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">before exercise<\/a>. Then eat low glycemic food after exercise. In general, eat foods with a high content of fiber and water.<\/p>\n\n\n\n<p>Taking a <a href=\"https:\/\/joggo.run\/blog\/runners-supplements\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/runners-supplements\/\" target=\"_blank\" rel=\"noreferrer noopener\">supplement for runners<\/a> can also help you get ready for an ultramarathon. But you want to avoid excess doses. More than the recommended dose won\u2019t mean better performance and could have side effects.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"top-tips-for-running-your-first-ultramarathon\"><\/span>Top Tips for Running Your First Ultramarathon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While you\u2019re getting ready to train, here are some things to remember. They can make a big difference.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"enjoy-the-challenge\"><\/span>Enjoy the challenge<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Preparing for your first ultramarathon is an experience you\u2019ll never forget. But the race itself can be unpredictable, especially if you\u2019re running a trail 50k race.<\/p>\n\n\n\n<p>Discomfort is unavoidable. Some parts of the race will feel like a slow grind. But the richness of the experience will change you. You\u2019ll come out of it a stronger runner.<\/p>\n\n\n\n<p>Prepare yourself for the unpredictable by embracing all the challenges of training for and running a 50k. Think of it all as a healthy struggle, not against others, but against impatience and your comfort zone.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"right-running-gear\"><\/span>Right running gear<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A 50k race calls for more gear than a marathon. If you\u2019re running on the trail, marathon <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">running shoes<\/a> won\u2019t do. You need not only cushioning but also protection and traction that matches the terrain you\u2019ll be running on. Buying several pairs and using the most comfortable one is a good idea.<\/p>\n\n\n\n<p>You\u2019ll most likely have to carry <a href=\"https:\/\/joggo.run\/blog\/salt-tablets-for-runners-your-guide-to-hydration-during-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">hydration<\/a> and snacks, so having a running backpack comes in handy too.<\/p>\n\n\n\n<p>Depending on the type of race, weather, location, and other factors, you may also need a water-repellent running jacket. Plus sunblock, sleeves for warning your arms, and moisture-wicking headwear.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"long-runs-in-your-training-plan\"><\/span>Long runs in your training plan<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The time you spend on your feet is important when you\u2019re preparing for an ultramarathon. A weekly long run is a key feature of most 50k training plans.<\/p>\n\n\n\n<p>But rather than thinking of long runs only in terms of miles, aim to keep running between <strong>3 to 5 hours<\/strong> or according to your training plan.&nbsp;<\/p>\n\n\n\n<p>Time on your feet will help you build the endurance to run an ultramarathon. It will train your body to handle a lot of running without counting the miles all the time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"strength-training\"><\/span>Strength training<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Two strength-training sessions per week can make you stronger. But you don\u2019t need to do all-out training. Keeping your strength training low to medium in intensity will prevent fatigue.<\/p>\n\n\n\n<p>Work your core, legs, and upper body. Balanced muscle groups will make you a better, more confident runner. They will also help you manage the terrain variations that come with trail running.<\/p>\n\n\n\n<p>Strength training increases time to exhaustion in well-trained long-distance runners,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18460997\/\" target=\"_blank\" rel=\"noreferrer noopener\"> according to research<\/a>. In the study, well-trained runners did four sets of four half-squats three times a week, in addition to their usual endurance training. As a result, they developed a better running economy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"keep-refueling\"><\/span><a href=\"https:\/\/joggo.run\/blog\/eating-during-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">Keep refueling<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You can burn 150 calories per mile during a 50k race. That can add up to well <strong>over 4,000 calories per race<\/strong>. Starting race day with a healthy meal is important. But just as important is continuing to refuel during the race.<\/p>\n\n\n\n<p>Many ultramarathons feature aid stations with fruit, chips, sandwiches, and other real food. Get into the habit of eating these during training.<\/p>\n\n\n\n<p>You should also have energy snacks, gels, and a hydration pack or bottle. Practice running with these supplies and using them during your longer workout runs so that you get into the habit of refueling.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"recovery\"><\/span><a href=\"https:\/\/joggo.run\/blog\/run-recovery\/\" target=\"_blank\" rel=\"noreferrer noopener\">Recovery<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>We\u2019ve left one of the most important aspects of preparing for a 50k last \u2013 recovery. Ultra runners are only as good as their recovery plans.<\/p>\n\n\n\n<p>You may train hard and eat well, but if you don\u2019t <a href=\"https:\/\/joggo.run\/blog\/sleep-impact-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">sleep enough<\/a> and build rest days into your training plan, you won\u2019t be running at your best. You may not even make it to <a href=\"https:\/\/joggo.run\/blog\/golden-rule-of-race-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">race day<\/a>.<\/p>\n\n\n\n<p>Pay attention to your body, which will demand more rest as you go deeper into your training plan. Get at least 7\u20138 hours of rest every night.<\/p>\n\n\n\n<p>Speed up muscle recovery by not pushing yourself too hard during cross-training. Also, use muscle relaxation techniques like foam rolling.<\/p>\n\n\n\n<p>Yoga and meditation can aid recovery too. Like many other long-distance runners, you may also find compression stockings and other related gear useful.<\/p>\n\n\n\n<p>In the end, training for and running a 50k ultramarathon is going to be an unforgettable experience. One of the defining experiences of your life as a runner. Make every step and every bit of effort count.<\/p>\n\n\n\n<p>Most of all, enjoy it. Listen to your body, stay realistic, and train, run, eat, and rest smart. Running an ultramarathon is not about being the fastest or the strongest. It\u2019s about keeping on going when the going gets tough. And there\u2019s something beautiful in that, something unforgettable.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\">Knechtle, B., 2012. Ultramarathon runners: nature or nurture?.&nbsp;<em>International journal of sports physiology and performance<\/em>,&nbsp;<em>7<\/em>(4), pp.310-312.<\/li>\n\n\n\n<li class=\"has-small-font-size\">O\u2019Loughlin, E., Nikolaidis, P.T., Rosemann, T. and Knechtle, B., 2019. Different predictor variables for women and men in ultra-marathon running\u2014the wellington urban ultramarathon 2018.&nbsp;<em>International journal of environmental research and public health<\/em>,&nbsp;<em>16<\/em>(10), p.1844.<\/li>\n\n\n\n<li class=\"has-small-font-size\">Alcock, R., McCubbin, A., Cam\u00f5es-Costa, V. and Costa, R.J., 2018. Case study: providing nutritional support to an ultraendurance runner in preparation for a self-sufficient multistage ultramarathon: rationed versus full energy provisions.&nbsp;<em>Wilderness &amp; Environmental Medicine<\/em>,&nbsp;<em>29<\/em>(4), pp.508-520.<\/li>\n\n\n\n<li class=\"has-small-font-size\">Tiller, N.B., 2019. Pulmonary and respiratory muscle function in response to marathon and ultra-marathon running: a review.&nbsp;<em>Sports Medicine<\/em>,&nbsp;<em>49<\/em>(7), pp.1031-1041.<\/li>\n\n\n\n<li class=\"has-small-font-size\">Khodaee, M. and Ansari, M., 2012. Common ultramarathon injuries and illnesses: race day management.&nbsp;<em>Current Sports Medicine Reports<\/em>,&nbsp;<em>11<\/em>(6), pp.290-297.<\/li>\n\n\n\n<li class=\"has-small-font-size\">Nikolaidis, P.T., Knechtle, C., Ramirez-Campillo, R., Vancini, R.L., Rosemann, T. and Knechtle, B., 2019. Training and body composition during preparation for a 48-hour ultra-marathon race: a case study of a master athlete.&nbsp;<em>International journal of environmental research and public health<\/em>,&nbsp;<em>16<\/em>(6), p.903.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Running a 50k isn\u2019t for the faint-hearted. 50k in miles is a whole lot of running. 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