Nick Taran is an ultramarathon runner, a five-time ultramarathon record holder, and an international pacemaker.
Getting ready for an ultramarathon takes much more than preparing for a marathon. Once the distance reaches 42 km (26.2 miles) or more, the training becomes much more demanding. It is not only about running. You spend many more hours on your feet, but you also need strength training, good sleep, and proper nutrition. All of these things help you successfully complete a long-distance race.
Preparing for the Denali 100K
I am an employee at The Alaska Club West. Because I work mornings, I could stay after my shift and train at the gym. One year ago, I signed up for the Denali 100K. It was an exciting challenge. I had completed a 100K before, but that time I had more time to prepare.
The Denali 100K takes place in Denali National Park. Anyone who lives in Alaska knows the trails are tough. There are long climbs, steep downhills, and rough terrain. To prepare for a race like this, you need more than daily running. You also need several other types of training.
Training at The Alaska Club West
Most of my training that year happened under the roof of The Alaska Club West.
Training indoors is difficult, both mentally and physically. Running outside feels more freeing. Since Denali has many hills, your legs need to be strong, especially your quadriceps and calves. That is why I used the StairMaster three times a week.
For my regular runs, I trained on the treadmill. I ran five days a week, usually for about two hours each day.
I also spent time doing fast uphill walks on the treadmill. This helped strengthen my glutes, hamstrings, and calves. These muscles are very important for long-distance running.
Building Strength and Endurance
Strength workouts were another key part of my training. They helped build the power I needed to continue running over many miles.
Running 100K requires both endurance and strength. I did not have many opportunities to train outside, but I did not let that stop me. Running for two hours on a treadmill was not always fun. Sometimes it was boring, but I kept going.
Making Recovery a Priority
Recovery was just as important as training. I tried to get at least seven hours of sleep every night. My work schedule at the gym made it easier to recover. After long runs, I also relaxed my muscles by using the sauna or steam room.
Finishing Second at the Denali 100K
When race day arrived, the idea of running 100 kilometers in Denali was still a little intimidating. But I not only finished the race—I finished in second place.
This experience showed me that when you have a goal and remain consistent, you can prepare for a 100K, even when most of your training takes place inside a gym.