Ultra runner Karen’s top 10 tips
Karen Wallace recently ran 115 miles to take fourth place (and second female) in the Glenmore 24. Here she reveals her tips for ultra runners.
5 tips before the race
1 Follow a plan because consistency is key. (I am coached by Paul Gilblin and I like getting my plan form him each week.
2 Sort out any niggles or injuries. I went to see Matt hunter (from Bearsden, at Hunterfit UK) and followed a brilliant hamstring rehab programme
3 Surround yourself with good people. My friend Graham Connoly has helped to completely change my mindset on life and running
4 You don’t need to have your running shoes on to make progress. This is one of Graham’s sayings. I devoted lot of time to mobility work and strengthening work.
5 Run the route if you can or mimic the conditions. I trained a lot doing loops of the Milngavie reservoir.
5 tips during the race
1 Have a brilliant support crew, who know you well. They are absolutely vital to your success
2 Eat and hydrate throughout, little and often. I drank 500ml each loop (4 miles) and ate a combination of homemade flapjacks, sweet potato brownies, paella, Miller rice mixed with oats, wraps with hummus. And practise your race food on training runs.
3 Stay positive, know there will be tough times but also know they will pass and before you know it you’ll be back singing and running along in your own wee bubble.
4 Run your own race and stick to your plan. I started slow and consistently moved my way up the field.
5 Be grateful to be out there, doing what you love. It was my mantra for G24.