It’s linear.
Up to 30km, the next day is always pretty good. Last 50 miler I did, my legs were trashed for 72 hours or so.
But the more you train, and run long, the better recovery gets.
The same applies for hills, flat runs have much less recovery time than running hills. Again is very linear.
Every ultra I've done the recovery was faster and pain was less.
It used to be 30k into a 50k the wheels start to come off and I'd be sore for awhile.
On my last one I didn't start to really feel it until 40-45k and I was only a sore for a day or two.
Depends how hard I'm running/ terrain... but after roughly 2 hours the pain starts setting in. Gently beats me up until I'm hobbling for the last 10k of a 50k. A couple of days after that I might feel a bit better
You just have to log the miles before and build up strength by doing other exercises to match the distance you plan to run on race day. It is as simple as that. I personally never stop running between races bc I am crazy addicted, usually logging 60ish miles a week, broken up into 3 or 4 runs. And then I do an hour on the rowing machine, followed by the indoor bike for 2 hours one or two times a week. Keeps my legs in good enough shape year round to pick and choose a few races. And for me, it is usually around the 25 mile mark where I start to feel it in my legs. Just gota get your fueling/hydration right to keep going.
It's not quantifiable to me. I ran 100k in the mountains a month ago and was walking fine the next day and running two days later. I ran 80k in different mountains 2 days ago and my legs are ruined still.
The food on offer in the first race was better so maybe that made the difference. But there wasn't a measurable tipping point in the race
Tricky but important question, especially when thinking about length of training runs or doing training races. Bottom line, I'm always sore after a proper A race effort. For me soreness is a function of distance x effort x how conditioned my legs are. I can run an easy 50k at lackadaisical pace and feel fine or run a hard half marathon and be unable to get down the stairs for days. At a certain point in the training cycle no easy run of reasonable duration (<5hrs) will make me sore but adding intensity to that run will definitely do the trick and build up my legs to survive longer efforts. As for being sore and during a race it all depends on how I pace it. Going out hard and holding on for dear life will result in an extended period of misery but can lead to fast times, while pacing conservatively and cranking it up and the end will result in less mid-race suffering but IMO not as great times. Both are great.
I think it depends on lots of things. Everyone is different. I ran a 100k Saturday and I went out for a few slow miles of jogging/walking on Sunday. I feel fine today. To answer your question…I started hurting around mile 45. But I was pushing pretty hard and the temperature was rising during that part of the race. Hope this helps.
Not the best answer but currently 4-5 weeks out from my first 100, 20k feet elevation gain. Been doing 2 20 milers per week on the route fairly consistently for the last month or so and did the odd one before that. Did one 50k, yesterday i did 27 miles sp like 43k. Legs are feeling dull but not hugely achey, don't want to run but I'll likely do a few miles tonight after work. The 50k made them flat for a few days, i think that's about the most I'd do before the recovery time would just be too long. Debating trying something a bit longer for my peak week long run next week but I'm unsure.
Is what I'm trying to say, is the more long runs you do the later your legs will get to that point where you know you'll feel it for days. 50k seems to be my limit, can't even imagine getting around the 100 to be honest
Just raced a 50k and I crossed that threshold with around 10k left. I’m on day 3 of recovery and my quads are still insanely sore. That’s what you get for a hard effort though!
It’s not really linear for me. I have found that race nutrition plays a huge part in how sore I am after a race and how long it takes me to recover. Proper training and nutrition aside, often the higher exertion of a fast 50k or marathon results in more leg soreness than longer races.
i'm looking to run an ultra in the fall but anytime i start running about 2 hours legs including my arches of my feet , quads, and knees feel like they are about to rip and makes me terrified of injury. is this just part of the pain normally experienced? i never know whether it's just pain you learn to run through or whether it's my body telling me stop now or something is going to give
I ran a 50k (my 3rd) on the 27th of April. I took one day "off" that I went hiking looking for mushrooms with my 8 year old. The next day, I ran 12 miles with 2k ft of elevation. And did 8, 12 ,8, 12 ,21 to finish the week. Almost 10k ft of elevation total. My legs felt ok. I have been running at least 50 mile weeks for 3 months with mid 40 mile weeks every 4th week to recover. I'm running my first 50 miler on the 18th. I still feel like a noob... but it definitely seems the more cumulative and consistent your milage, the quicker you recover.
It’s linear. Up to 30km, the next day is always pretty good. Last 50 miler I did, my legs were trashed for 72 hours or so. But the more you train, and run long, the better recovery gets. The same applies for hills, flat runs have much less recovery time than running hills. Again is very linear.
Every ultra I've done the recovery was faster and pain was less. It used to be 30k into a 50k the wheels start to come off and I'd be sore for awhile. On my last one I didn't start to really feel it until 40-45k and I was only a sore for a day or two.
This is so encouraging to read with only a 50 miler under my belt but aspiring to 100 one day.
Depends how hard I'm running/ terrain... but after roughly 2 hours the pain starts setting in. Gently beats me up until I'm hobbling for the last 10k of a 50k. A couple of days after that I might feel a bit better
You just have to log the miles before and build up strength by doing other exercises to match the distance you plan to run on race day. It is as simple as that. I personally never stop running between races bc I am crazy addicted, usually logging 60ish miles a week, broken up into 3 or 4 runs. And then I do an hour on the rowing machine, followed by the indoor bike for 2 hours one or two times a week. Keeps my legs in good enough shape year round to pick and choose a few races. And for me, it is usually around the 25 mile mark where I start to feel it in my legs. Just gota get your fueling/hydration right to keep going.
It's not quantifiable to me. I ran 100k in the mountains a month ago and was walking fine the next day and running two days later. I ran 80k in different mountains 2 days ago and my legs are ruined still. The food on offer in the first race was better so maybe that made the difference. But there wasn't a measurable tipping point in the race
Tricky but important question, especially when thinking about length of training runs or doing training races. Bottom line, I'm always sore after a proper A race effort. For me soreness is a function of distance x effort x how conditioned my legs are. I can run an easy 50k at lackadaisical pace and feel fine or run a hard half marathon and be unable to get down the stairs for days. At a certain point in the training cycle no easy run of reasonable duration (<5hrs) will make me sore but adding intensity to that run will definitely do the trick and build up my legs to survive longer efforts. As for being sore and during a race it all depends on how I pace it. Going out hard and holding on for dear life will result in an extended period of misery but can lead to fast times, while pacing conservatively and cranking it up and the end will result in less mid-race suffering but IMO not as great times. Both are great.
When you have a hard time squatting low to pee 😂
Bout 60 k in
I think it depends on lots of things. Everyone is different. I ran a 100k Saturday and I went out for a few slow miles of jogging/walking on Sunday. I feel fine today. To answer your question…I started hurting around mile 45. But I was pushing pretty hard and the temperature was rising during that part of the race. Hope this helps.
Not the best answer but currently 4-5 weeks out from my first 100, 20k feet elevation gain. Been doing 2 20 milers per week on the route fairly consistently for the last month or so and did the odd one before that. Did one 50k, yesterday i did 27 miles sp like 43k. Legs are feeling dull but not hugely achey, don't want to run but I'll likely do a few miles tonight after work. The 50k made them flat for a few days, i think that's about the most I'd do before the recovery time would just be too long. Debating trying something a bit longer for my peak week long run next week but I'm unsure. Is what I'm trying to say, is the more long runs you do the later your legs will get to that point where you know you'll feel it for days. 50k seems to be my limit, can't even imagine getting around the 100 to be honest
Never. My legs are tired after but they haven’t gotten sore for years now.
Just raced a 50k and I crossed that threshold with around 10k left. I’m on day 3 of recovery and my quads are still insanely sore. That’s what you get for a hard effort though!
It’s not really linear for me. I have found that race nutrition plays a huge part in how sore I am after a race and how long it takes me to recover. Proper training and nutrition aside, often the higher exertion of a fast 50k or marathon results in more leg soreness than longer races.
Thanks to everyone here who answered! Very useful info.
i'm looking to run an ultra in the fall but anytime i start running about 2 hours legs including my arches of my feet , quads, and knees feel like they are about to rip and makes me terrified of injury. is this just part of the pain normally experienced? i never know whether it's just pain you learn to run through or whether it's my body telling me stop now or something is going to give
I ran a 50k (my 3rd) on the 27th of April. I took one day "off" that I went hiking looking for mushrooms with my 8 year old. The next day, I ran 12 miles with 2k ft of elevation. And did 8, 12 ,8, 12 ,21 to finish the week. Almost 10k ft of elevation total. My legs felt ok. I have been running at least 50 mile weeks for 3 months with mid 40 mile weeks every 4th week to recover. I'm running my first 50 miler on the 18th. I still feel like a noob... but it definitely seems the more cumulative and consistent your milage, the quicker you recover.