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Tips & Preparation Suggestions

RECOMMENDATIONS & PREPARATION TIPS


Although most of the course is flat, the terrain may be uneven, irregular, and variable in firmness; therefore, proper shoe selection and course-specific preparation are critical. Daytime temperatures average 33–35°C, while nighttime temperatures may drop to 10–15°C; equipment planning should take day–night temperature differences into account. Success in ultra marathons depends not only on physical endurance but also on proper nutrition, pace management, and mental strategy. For long-distance adaptation, run–walk combination training, running with a backpack or waist pack, and long heat-acclimation sessions that accustom the body to at least 8 hours of continuous activity directly affect performance. Strengthening core and back muscles increases carrying efficiency and overall race durability.

EQUIPMENT RECOMMENDATIONS

Shoes
  • Trail running or trekking shoes should be preferred.
  • Choosing shoes 1–2 sizes larger may be advantageous to accommodate foot swelling.
  • New shoes should not be used on race day; footwear must be tested in training beforehand.

Socks
  • Cushioned running or hiking socks are recommended.
  • For foot health and hygiene, having a separate pair of socks for each day is recommended.

Hat & Bandana
  • Hats with neck protection are especially recommended as they provide additional coverage.

Nutrition & Water
  • Athletes are free to create their own nutrition plans.
  • Salt intake is critical; salt tablets or salty foods should be preferred.
  • All food and supplements to be consumed during the race must be carried in the backpack.
  • Water is provided at control points; consumption should be balanced and taken at intervals.
  • For hands-free running, the use of a hydration vest or bladder system is recommended.