Take Your Training to the Next Level: Why You Should Try a 50K This Summer
Looking to see what the growing interest in ultramarathon is all about? To test your endurance? To meet new people, or improve certain aspects of your fitness? If you’ve spent the last couple months training consistently it might be fun to think about putting a 50K on your calendar this summer. Even if road marathons are your passion, a long ramble through trails can offer training benefits, along with a mental break from the usual focus on mile splits and speedwork.
Sure, 50 kilometers (about 31 miles) is longer than a marathon, but nearly all reports post-race confirm that recovery from the event is far easier than that from a road marathon. The varied terrain over softer surfaces leads to less muscular-skeletal damage. And yes, your time-on-feet will be significantly more than for a marathon, but it’s a great way to learn to gauge effort and calibrate your RPE (Rate of Perceived Exertion).
Even a “flat” trail 50K is usually hillier than a “hilly” road marathon, and training for both the vertical ascent and descent builds leg and core strength. Off-camber singletrack and rock gardens teach stability and balance, while also requiring more mental focus than pounding pavement.
Of course, a long trail event like a 50K (or even a trail marathon) demands specific preparation not to be taken lightly. You must get used to carrying a heavy pack (or waist belt and bottles), eating and drinking frequently, and navigating twisty, muddy or rocky trails. It’s important to practice transitioning between running and hiking, since there will almost always be a bit of “power-hiking.” Adding in some extra strength training can help build stability to handle technical trails and protect your quads from extended downhills. And remember, trail running may be inherently slower, but it doesn’t have to make you slow! Just be sure to keep up a weekly speed session and tack on a few strides after easy runs to improve turnover.
While the trail and ultrarunning community often likes to focus on gnarly, mountainous, remote courses (because that is sexier content!) there are plenty of fun and approachable off-road events across the country. Don’t worry about finding yourself alone too far out in the wild, getting lost, or facing soul-crushing vertical climbs with one of these friendlier 50K trail events.
If you are interested in joining a small community, or if you have any training or racing questions, fill out our questionnaire and we will reach out to you.
50K Ultramarathon Race Options for Any Athlete
June 7 - Blue River, OR
For almost 40 years the McKenzie River Trail 50K has attracted runners of all experience, thanks to the incomparable scenery. Waterfalls and fairytale-like forests make the miles fly by on this course with only moderate elevation gain.
June 8 - Coeur D’Alene, ID
This out and back course ensures that you are always amongst fellow runners while traveling along the Route of the Hiawatha. Run completely on old railroad grade; smooth with no steeper than 1.5% across the entire course.
Flagstaff Extreme Big Pine Trail Runs
June 21 - Flagstaff, AZ
Although running at 7,000 feet may be a challenge in itself, the looped format of the Big Pine Trail 50K gives you plenty of chances for aid station support and chances to make some friends out there along the course. With a mix of well-traveled singletrack and smooth dirt paths, it’s not overly technical and gains only 2,440 feet over the 30.9 miles.
August 23 - Island Park, ID
Keep your eyes open for wildlife along the Harriman course, which lies just outside Yellowstone National Park. This fairly flat 50K has been carefully crafted for “ the wise and sage runner as well as the newcomer to the trail racing scene.”
September 20 - Sisters, OR
You’re sure to run with a friendly and enthusiastic group of runners at the Three Sisters Skyline 50K The Peterson Ridge trail system With a long but moderate climb to start out, the second half is primarily downhill and these not-too-technical trails give you plenty of opportunity to enjoy views of the Cascades.
October 11 - McCall, ID
The mountains surrounding McCall, ID might be rugged but this looped course keeps you close to crew, with a taste of “rolling trails, rocky trails, flat trails, lots of flowy single-track, some double-track, and even some gravel and some pavement,” The self proclaimed “old school” event promises a homey feel and colorful, northwest fall foliage.
Step it Up a Notch:
August 9 - Mt. Hood, OR
Wy’east is a stunning 50 kilometers of trails surrounding Mt Hood. This one is a bit more challenging with some steep, scrambly volcanic rock sections but the point-to-point course is hard to leave off this list. If you want a real mountain run (though not overly demanding) be sure to check out this event from Daybreak Racing.
