{"id":3303,"date":"2018-10-02T09:00:00","date_gmt":"2018-10-02T07:00:00","guid":{"rendered":"https:\/\/dev.motionzonen.se\/2018\/10\/02\/din-forsta-ultra\/"},"modified":"2018-10-02T09:00:00","modified_gmt":"2018-10-02T07:00:00","slug":"din-forsta-ultra","status":"publish","type":"post","link":"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/din-forsta-ultra\/","title":{"rendered":"Att springa din f\u00f6rsta ultra"},"content":{"rendered":"
\n

2 oktober 2018<\/p>\n

I samband med anm\u00e4lningarna till v\u00e5rt ultraevenemang Sten\u00f6 Ultratrail fick vi en fr\u00e5ga fr\u00e5n en deltagare vad hon ska t\u00e4nka p\u00e5 inf\u00f6r sin f\u00f6rsta ultra.<\/p>\n

Jag t\u00e4nkte d\u00e5 att jag borde kunna svara p\u00e5 det. Inte f\u00f6r att jag \u00e4r n\u00e5gon ultraexpert, men jag har vid det h\u00e4r laget sprungit 18 lopp som \u00e4r l\u00e4ngre \u00e4n maraton och framf\u00f6rallt reflekterat mycket runt mitt l\u00e5ngl\u00f6pande. Jag ska f\u00f6rs\u00f6ka att utifr\u00e5n mitt perspektiv svara n\u00e5gorlunda kort p\u00e5 fr\u00e5gan. Inf\u00f6r just Sten\u00f6 Ultratrail som \u00e4r ett helt sj\u00e4lvsupportat traillopp blir det n\u00e5gra extra saker att t\u00e4nka p\u00e5 som jag tar med h\u00e4r.<\/p>\n

Det f\u00f6rsta \u00e4r s\u00e5klart att tr\u00e4na p\u00e5 lite annorlunda s\u00e4tt \u00e4n vanligt, mer loppspecifikt. Spring lite l\u00e4ngre och lite l\u00e5ngsammare. Fokusera mer p\u00e5 hur l\u00e4nge du ska springa \u00e4n p\u00e5 hur l\u00e5ngt du ska springa. Var g\u00e4rna ute n\u00e5got riktigt lugnt pass som \u00e4r drygt h\u00e4lften av tiden du tror att ditt lopp tar, typ 4 timmar om loppet tar 7 timmar. Testa energin du t\u00e4nkt fylla p\u00e5 med inf\u00f6r loppet. Spring med den l\u00f6parrygga, den utrustning och den m\u00e4ngd v\u00e4tska och energi du t\u00e4nkt ha med dig, eller motsvarande vikt, f\u00f6r att v\u00e4nja kroppen vid den extra p\u00e5frestning det inneb\u00e4r att ha n\u00e5gra kilo extra p\u00e5 ryggen. Sten\u00f6ultran inneh\u00e5ller stora delar teknisk terr\u00e4ng, startar tidigt p\u00e5 morgonen i m\u00f6rker och g\u00e5r i slutet av oktober d\u00e5 v\u00e4dret ofta kan vara utmanande. Spring mycket i tuff terr\u00e4ng, \u00f6va p\u00e5 att springa i skogen med pannlampa, spring tidigt p\u00e5 morgonen och spring i d\u00e5ligt v\u00e4der.<\/p>\n

\u00c4ven om ett ultralopp \u00e4r en fysisk prestation \u00e4r det lika mycket en mental prestation. Dina mentala f\u00f6rberedelser och din mentala inst\u00e4llning \u00e4r avg\u00f6rande f\u00f6r att du ska klara ett ultralopp.<\/p>\n

Kom d\u00e5 ih\u00e5g att all tr\u00e4ning du g\u00f6r f\u00f6re loppet \u00e4r lika mycket en del av de fysiska f\u00f6rberedelserna som det \u00e4r en del av de mentala f\u00f6rberedelserna. Genom att tr\u00e4na p\u00e5 det du ska g\u00f6ra i alla delar blir du ocks\u00e5 f\u00f6rberedd mentalt p\u00e5 dessa delar.<\/p>\n

En viktig aspekt av de mentala f\u00f6rberedelserna kan vara att g\u00f6ra klart f\u00f6r dig varf\u00f6r du vill genomf\u00f6ra en ultra. Vad \u00e4r det som driver dig att uts\u00e4tta dig f\u00f6r den typ av p\u00e5frestning som ett ultralopp inneb\u00e4r? F\u00f6r mig handlar det bl. a. om att f\u00e5 k\u00e4nna starka k\u00e4nslor och n\u00e5got som ger starka kontraster mot vardagens utmaningar. Att uppleva naturen mer p\u00e5 naturens villkor och att f\u00e5 dela det med andra. Ett lopp ger mig ofta en extra drivkraft som hj\u00e4lper mig att f\u00e5 testa mina gr\u00e4nser och ibland f\u00e5 uppleva att flytta mina gr\u00e4nser. Varje ultra h\u00f6r f\u00f6r mig ocks\u00e5 ihop med mina dr\u00f6mmar om fortsatta ultralopp. Att f\u00e5 forts\u00e4tta flytta gr\u00e4nser och f\u00e5 nya starka upplevelser.<\/p>\n

Viktiga saker att ha med dig \u00e4r att ha ett eller flera m\u00e5l med loppet. M\u00e5len kan g\u00e4rna knyta an till dina varf\u00f6r. Exempelvis:<\/p>\n

att komma i m\u00e5l, kanske s\u00e5 sm\u00e5ningom \u00e4ven en m\u00e5lhierarki knutet till olika tidsm\u00e5l
\natt uppleva s\u00e5 mycket som m\u00f6jligt p\u00e5 v\u00e4gen
\natt ta emot support och supporta – din t\u00e4vlingspartner, kompis eller n\u00e5gon du tr\u00e4ffar efter banan
\natt f\u00e5 k\u00e4nna mer tr\u00f6tthet och sm\u00e4rta \u00e4n tidigare och kunna acceptera det och forts\u00e4tta loppet – dvs att flytta dina gr\u00e4nser
\natt se sv\u00e5righeter p\u00e5 v\u00e4gen som utmaningar och en del av \u00e4ventyret
\natt l\u00e4ra dig n\u00e5got av loppet
\natt k\u00e4nna gl\u00e4dje – ta till vara de \u00f6gonblick av gl\u00e4dje som bjuds under loppet och de k\u00e4nslor du kan uppleva efter din prestation<\/p>\n

De sista dagarna inf\u00f6r loppet kan det vara bra att ge dig sj\u00e4lv m\u00f6jligheten att f\u00e5 fokusera mera p\u00e5 den kommande prestationen. Jag brukar g\u00e5 in i ett mentalt tillst\u00e5nd d\u00e4r jag blir mer och mer fokuserad p\u00e5 uppgiften och f\u00f6rbereder mig p\u00e5 utmaningen jag har framf\u00f6r mig. Om jag har m\u00f6jlighet f\u00f6rs\u00f6ker jag l\u00e4gga mig tidigare, rensa upp bland krav och stressorer och g\u00e5r in i lite av en ultrabubbla d\u00e4r jag f\u00f6rs\u00f6ker hitta ett slags lugn och fokuserad n\u00e4rvaro. Det \u00e4r l\u00e5ngt ifr\u00e5n alltid det lyckas, men det k\u00e4nns som en ambition som \u00e4nd\u00e5 hj\u00e4lper mig en aning.<\/p>\n

Tips under sj\u00e4lva loppet och d\u00e5 s\u00e4rskilt Sten\u00f6ultran. Lyft blicken, dels f\u00f6r att ha koll p\u00e5 vart ni \u00e4r och inte missa snitslar som kan signalera att ni ska sv\u00e4nga av p\u00e5 en stig, dels f\u00f6r att uppleva omgivningarna. Kolla in kartan d\u00e5 och d\u00e5 f\u00f6r att orientera er p\u00e5 banan. Under loppet kan det vara bra att g\u00e5 lite d\u00e5 och d\u00e5, och samtidigt passa p\u00e5 att dricka och kanske \u00e4ta n\u00e5got. Satsa g\u00e4rna p\u00e5 att g\u00f6ra loppet till en social upplevelse, prata med t\u00e4vlingspartners och andra deltagare. Ta av och p\u00e5 kl\u00e4dlager efter v\u00e4derf\u00f6ruts\u00e4ttningarna, det \u00e4r ett l\u00e5ngt lopp s\u00e5 temperatur och v\u00e4der hinner variera under dagen. Sten\u00f6 Ultratrail \u00e4r inget enkelt lopp att b\u00f6rja med, men om ni tar det lugnt och fokuserar p\u00e5 att f\u00e5 en b\u00e5de tuff och fin upplevelse av en l\u00e5ng dag i skogen, har ni stora m\u00f6jligheter att f\u00e5 just det. Inf\u00f6r din f\u00f6rsta ultra g\u00e4ller det ofta att v\u00e5ga ta n\u00e4sta steg, ett steg som ibland \u00e4r ett hopp, ibland ett gl\u00e4djeskutt.<\/p>\n

?<\/p>\n<\/div>\n

<\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

2 oktober 2018 I samband med anm\u00e4lningarna till v\u00e5rt ultraevenemang Sten\u00f6 Ultratrail fick vi en fr\u00e5ga fr\u00e5n en deltagare vad hon ska t\u00e4nka p\u00e5 inf\u00f6r sin f\u00f6rsta ultra. Jag t\u00e4nkte d\u00e5 att jag borde kunna svara p\u00e5 det. Inte f\u00f6r att jag \u00e4r n\u00e5gon ultraexpert, men jag har vid det h\u00e4r laget sprungit 18 lopp […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_FSMCFIC_featured_image_caption":"","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-3303","post","type-post","status-publish","format-standard","hentry","category-om-livet-och-lopning"],"acf":[],"yoast_head":"\nAtt springa din f\u00f6rsta ultra - Motionzonen<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/din-forsta-ultra\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Att springa din f\u00f6rsta ultra - Motionzonen\" \/>\n<meta property=\"og:description\" content=\"2 oktober 2018 I samband med anm\u00e4lningarna till v\u00e5rt ultraevenemang Sten\u00f6 Ultratrail fick vi en fr\u00e5ga fr\u00e5n en deltagare vad hon ska t\u00e4nka p\u00e5 inf\u00f6r sin f\u00f6rsta ultra. 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Jag t\u00e4nkte d\u00e5 att jag borde kunna svara p\u00e5 det. 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