How to Run 50 Miles with Elite Ultra Runner YiOu Wang
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- เผยแพร่เมื่อ 14 ม.ค. 2020
- Ever wondered how to run 50 miles? Well, today YiOu Wang walks us through what it takes. We discuss what gear and clothing to wear, how to stay mentally focused, even what to do if you're out in the middle of the woods without a bathroom ;-)
YiOu Wang recently won The 50 Mile North Face Endurance Championships out of San Francisco and will be preparing to race the Lake Sonoma 50 as well as the CCC 100km race around Mont Blanc later in the summer.
As we type this YiOu was just named one of the top Ultra Runners of 2019 by Ultra Runner Magazine. Follow YiOu's journey on Instagram right here:
@ywangruns
Photo: iRunFar/Bryon Powell
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Loved this video. I like all your videos but interviews like this one add a little bit more of a different perspective and are great for motivation imo. Thanks for doing this and she is awesome!! So personable.
Thank you! You'll love the next video we have with YiOu coming out next week :)
@@TheRunExperience I love her already!! Thanks for putting out awesome content. You guys are the best running channel. 🙂🙂🙂
This was great and Yiou is awesome. See her on Headlands trails all the time.
The only thing I would add as this was a bit elite centric. For beginners in Ultras that aim to finish races and aren't as focused on podiums/times. Respect the distance. Respect the distance. Respect the distance.
This is not a marathon, a 10k or a half. You will have to go much slower than you think. Much slower. If you don't? Trails will eat you up. For example most 50 milers will have a considerable amount of climbing. If you go out hard on first few hills up or down? You will suffer and likely not finish. The hills are often long and sustained. Some have severe steepness. It is very easy to empty the energy jar on a climb.
So, you have to learn your comfort level & ability on hills then dial it back. Learn to power hike. I have seen it again and again. New Ultra runners trying to run every hill. Meanwhile experienced Ultra runners power hiking up hills early & we see those new runners go flying by. Yet as race enter final 15 miles or so? Those new runners are blowing up with cramps in muscles they didn't know existed. I know I've experienced it in America River 50 which as it happens is not an Ultra with that much climbing but it still tore me up because I didn't respect the distance.
Obviously this is not a one size fits all. Some of us can run most hills, over 50 miles but most of us? cannot & trying to do is a surefire way to have a very long and painful day.
Just for context. The race Yiou won? NF 50 mile has well over 10k feet of climbing. I've watched, crewed and worked at aid stations for that race on several occasions. I have seen leaders, elite runners at the end of the race running towards the final long climb. I watched many of those elite runners power hike that climb because if they'd try to run it? They would've blown up. Power hiking in Ultras is a given, the need to run or it isn't a run doesn't apply. Leave that "pride" thing on the roads.
One the keys to being ready for Ultras is back to back long runs. You need to experience trying to run on tired legs because that is exactly what is going to happen. So yes, that means 25 mile run Saturday and wake up Sunday and do a 20 miler. If you don't do this? Your legs will not be ready.
Sorry for ranting a bit, hope this helps.
Awesome post, thanks!
Well said. I’m guilty of pushing it during the beginning of a race and paid dearly for it. I’ve attempted two 100k trail distance since 2018 and DNFed. Will try again this year. I’ll make sure I wear my gloves at the start of the race this time.
Most worthwhile and needed rant I've heard in ages. Excellent content ..major thumbs up.
Thanks for the knowledge
I know I'm only part way through the video, but, I've got to say, a jacket OVER the hydration vest.. I'd never thought of that, yet now its mentioned, it is so obvious! Brilliant!
Just pulled one jacket that's now too big for me back out of charity donation bag. Brilliant idea.
I’ve seen her in ultra running videos but only glimpses of her because the focus of those videos were not on her. Now that I’ve watched this video, I am very impressed with her capabilities. 💪💪💪
I'm just trying to get 50 miles in one month. I'm already injured, my right heel is in so much pain. I would say her accomplishments are goals but I'd be lying to myself. Congrats. You're phenomenal. 👏👏
Sorry to hear about your heel but we can help with that! We've got some great videos on foot and ankle strength and on treating injuries like plantar fasciitis
Make sure you buy the right shoes as well!! Because the wrong shoes will give you pain even on low mileage!
Lower your running time Add some walking before and after to get time on feet longer.
Bravo to her. Just hearing her talk about psychological aspects is eye opening because expanding my runs from just 5k to 10k has been a challenge for me in my mind. 😀 . But thank you for the inspiration. Cheers
Loved this interview! Thank you 🙏. I liked the training advice but the “embarrassing stuff” was awesome all the stuff we need to know.
One of my favorite ultra runners! Nice interview!
Super informative. She’s fantastic
Great look into the experience of someone who's been there and done it. I'm doing my first full this March, and definitely taking some of this advice.
the most I've ever ran was 31.75 MI and that was a challenge for me. But I could definitely see myself doing 50 miles one day. Hopefully I can film it and post it on TH-cam. Happy Wednesday😊
I am really not even on the same planet, I want to start running this year, I am 58 never run except from basketball in high school and a little bit in college, but I don’t even run 50 yards, this is unreal and the potential of what our bodies are capable of , wow, unreal young lady ,
Good luck with the running. For me, doing the parkrun every Saturday morning was the inroad into fitness. A few months later I bought a Garmin 735XT (other activity tracking watches are available :)) when I wanted to find out what my time was, put the activity on Strava, and compare with others. Also bought a heart rate monitor. I was against buying a watch but have to say that really got me into it. You can see your instantaneous pace, distance, program workouts for interval training and the like.
My advice is don't put it off, be consistent, start with low distance/pace, monitor it, increase over time, research. The channel you're watching now has excellent content with no clickbait.
Thanks for watching Vincent. You should join our Run Fit Challenge that's going on right now. It's designed to build the habits, mind, and body to start this process and to enjoy it. It's the beginning of the year and we'd love to be part of your running journey :) th-cam.com/video/msC-S25l3Uw/w-d-xo.html
The Run Experience Wow. I need to thank you
The Run Experience Do I join from my desk computer from your website or on my IPAD, OR does it matter.?
We are all one big running family Vincent, regardless of your goals, speed or distance you run. Focus on enjoying the process and continue to feel blessed in what a healthy active body can achieve 😁
Great series. Looking forward for a new one
Awesome thanks! My first 50 is this Saturday so this is great.
This is awesome!
Thank you for all of these tips! I'm working to transition from road to trail and found YiOu's tips so helpful. Happy trails!
Glad it was helpful!
This is awesome.... great information that is beneficial and helpful!
The under-fueling thing is spot on. In my first half-Ironman, I failed on that. Hit a wall about 7.5 miles into the run. Had to stop - not walk, stop - and barely finished. Gotta have fuel; your body just won’t run without it. Sounds obvious, but it’s easy to get it wrong.
Great video. I am a new runner aiming for ultras, this was very interesting and informative.
Superb video. Tackling my first 50 in May 2021
That was a great video, you should do more of them. I switched from the road and cross country last year, when I turned 60. I was a disaster, I entered 4 ultras and I ly finished 1, a 50k on a 2.5k loop around a park in Melbourne. Even that wasn't fun, especially the last 8k. I didn't realise how hard the extra 8k would be. The trail ultras, 65k, 105k and 50mi were an extra order of difficulty than I was expecting, especially the nutrition. The tips in this video were very encouraging and helpful. I don't know if I'll get to use them anytime soon, I have a 12cm (yes cm not mm) tear in my left adductor longus muscle and don't know how long it will take to recover, I have no idea how I even did it.
One of my fave running videos is the Run Steep Get High video showing the runners in the Lake Senoma 50, which YiOu won. She makes it look so easy! I love her running style.
Great interview :)
We love Run Steep Get High! Bam Bam is such a great guy and runs a great channel! YiOu really does make it look easy! LOL
I really love the interview. Liking forward to my first Altar. I run with no music.
Yessss.....real runners don't listen to music! Ms. Wang, you're fantastic!
It took me 6:10 to run 26.2 miles😅 She ran double with only 1 additional hour. Insane🤯🙌🏻
Its bits like that where the likes of you and I feel like mere mortals, isn't it.....
And some please are doing half of what you do...think about it that way!!
7:20:00 for 51 miles is about 8:37/mile. Ann Trason ran 50 miles in 5:40 - a 6:48 pace!
@@macleadg Zach Bitter did 100 miles at 6:48 last year!
Freestyle I can do that ...in 100 days, lol.
Really good information!
Chafing discussion was really funny because she only talks about fabric on skin chafing. For us curvier people, the issue is more skin on skin chafing...no amount of good clothing can help with that. Body Glide is where it's at!
Great information and what an awesome woman.
This was great,
I'm inspired. As a runner myself, I've never done 50 miles, but willing to try.
I ran an ultra marathon with her in Washington state. She was really encouraging
What she's talking about at the start is mindfulness. And mindfulness during a run is one of your most powerful tools. Practice mindfulness and you can bin your vaporflys
she's too legit!
"its not nothing" very true words 😂
I run for 5 hours 😈 love this
Thanks
And that's why in some races like UTMB 2 headlamps + spare batteries are mandatory
13:00 I'm not claiming to have the ability to run her distances, but I do run 11-13 miles before work, and even at that, I learned a long time ago to always have a snack size zip lock baggie with tp! Not pleasant when "it" hits and not prepared. Besides, it take zero room in the pocket and will stay dry.
Danny Jacobs wet wipes
This lady is so cool.
Great
There’s a flat hot 50 miler July 4 starting at midnight in Tulsa Oklahoma.
So nice but a will of steel....got to see her passion for the sport at Chuckanut 50 ...3 years ago. haha A million dollar Smile too.
I’m having trouble getting the whole thing to play. It keeps dropping out where you guys have the second ad break
I watched it twice and it was fine... could it be your internet connection?
No i have a problem at that point in the video too
Wow. I use 4 hours more... And its hard running for that long !!!
She's so lovely
She is!!
She did a 50 miler in the time it took me to run my first 50km!!!
Same! Hahaha she’s fast
0:25 💯🙏😂💝💯♥️
Lol I need my music it helps me personally
That's Numberwang!
I'll take obscure British comedy reference, for 100 Alex.
I don't listen to music while I run for the same reasons ;)
Hamilton & Eminem 🎉
Im up in Alberta! Does 1 km in -50 celsius count?? Lol
Damn no music that's rough
She's so friggin cute 😍
I got here by mistyping youtube into google
Running for an hour is hard enough damm
Am sorry I dont or cant show U the proof cause back in the 1978 era we didnt have recoding device like we do now,,,,
I tried to type youtube and accidentally typed yioutube and this is what I got
She ran her 50 mile in the same time it took me to run a 50K.
Bit of a disgusting question here, so I'll say sorry now!
When you get a 'call of nature' and have to use the loo roll, you bury the business but what do you do with the used loo paper? Do you put it in a dog poo bag and tuck it away in a side pocket or bury the roll too?
I believe loo paper is very biodegradable so I would think OK to, bury. Not the wet wipes type tho, I'd bag that and put in next dog poo bin I passed.
Hello U jog 50miles I 4myself was a super long distance jogger beyong belief,, I would wake up at 7am jog all the way thru 10pm go inside take shower go2 bed nxt day same thing again & again,,, When I was married my X she only cooked me breakfast example early Monday morning go2 work the guys at work never ever seen me eat lunch at all the entire year never seen me eat lunch at all,,,, Wed, 5pm my X would say Ru hungry this time I would say Yes,,,, I jog never ever stop 4drink of water or break or eat anything at all ,,,, I use2 go3 days without eating ,,,, All true story I dont lie,,,,
She is chasing down buffalo
YiOu congrats! Eminem is old skool? smh
I think she meant Eminem's older music.
@@InertiaEffect "she dont remember the queen of soul" th-cam.com/video/cvg5mbM6FGs/w-d-xo.html
Sorry i am not bringing my feces with me, i will be leaving it somewhere off the trail with something biodegradable.
Step 1. Get light... as light as possible. If you're someone who lifts weights and wants to build muscle, say goodbye to that aspiration. You've gotta shed off as much excess fat and muscle as possible so you don't damage your joints, knees, feet, etc. Ultra marathon running isn't for heavy people.
Get as light as you can *without getting injured* (which for some runners might be a higher weight than for someone who has a naturally very thin frame). Also, shedding of as much as possible sounds rather extreme, expecially leg muscles on a trail with a lot of vertical gain will carry their weight (to a certain extent of course), though I agree that a huge biceps probably will be rather useless. But definitely keeping some strength training is crucial, core, legs etc.
One thing I've noticed in the 4 ultras I've done is that every body type is represented. Ultra running is for whoever has the will to try it! Being fit will certainly help performance, but carrying extra weight shouldn't stop anyone from trying who has the desire to.
This embellishes long distance running too much. It’s not that hard, just run