Guidance on training
How do you train for the Cape Wrath Ultra?
The challenge of the Cape Wrath Ultra isn’t just the distance but also the terrain. It doesn’t go over high summits like the Dragon’s Back Race but in places it is very rough, wet, boggy and pathless which makes running very difficult. So how do you prepare for such an event?
During the event a large amount of time will be spent brisk walking rather than running so train for this ©Steve Ashworth
Specificity
The best way to become adapted to running on rough terrain is to train on it. It might sound obvious but it is as simple as that. Doing the majority of your training on roads or smooth trails won’t prepare you for the specific terrain you’ll encounter on the Cape Wrath Ultra. You need to become comfortable with running or fast walking on uneven ground for several hours at a time. It is inevitable that you will get wet feet so practise running with wet feet. This will also help toughen up your feet and can make them more resistant to blisters. The trail necessitates crossing shallow rivers so get confident by doing this in training. Depending on where you live you might need to travel to find suitable terrain so plan weekends away to Wales or the Lake District and deliberately seek out rough, wet ground to train on, ideally for several consecutive days.
Strength
Whilst it is important to train the cardiovascular system, during the event a large amount of time will be spent brisk walking rather than running so train for this. Fast training runs are less useful than slower, longer sessions such as full day mountain walks. Again, training on rough ground will help develop the specific strength needed for the race.
You need to become comfortable with running or fast walking on uneven ground for several hours at a time ©Steve Ashworth
Kit
It is vital that you get used to the equipment you will use on the event. Check the weight restrictions and weigh your kit so that you can work out what to take. Wear in the shoes that you will use. Find socks that fit snugly and are less likely to cause blisters. If you plan to take poles then practise with them in training. If you will be using a GPS device then figure out how it works! On your long training days carry the exact pack and kit that you will take on the race and work out a system so that you know where things are in your pack. Being well organised with your kit will save you time, not only on the route but also after you have finished each day, giving you more time to care for your feet, eat, sleep and recover for the next day.
Nutrition
Again, practise this in training. Consider light weight food that has a high calorific value and see how your body reacts to it not just initially but after several hours of running. Think about if you want to take lots of the same nutrition or a variety so that you don’t get sick of it day after day.
The Cape Wrath Ultra is a tough challenge and there’s more to training than simply running lots of miles. Specific preparation is the key. Good luck!
About the author
Dave Taylor is an experienced fell runner and UK Athletics running coach. He works in the Peak District as a fell running guide - www.fellrunningguide.co.uk
It is vital that you get used to the equipment you will use on the event ©Steve Ashworth