Shoes Selection

The Right Shoe: Choose running shoes that are suitable for your foot structure, provide adequate support and have shock absorbing properties

Duration of Use: After a distance of between 500-800 km replace them. Worn out shoes can increase the risk of injury.

Test Beforehand: Choose the shoes you will wear during the Ultra Trail in advance a few try it on the long run.

Things to Consider During Training

Gradual Load: Do not increase the weekly running distance by more than 10 per cent. Rapid overload can lead to overuse injuries.

Strength Training: Resistance training to strengthen lower limb muscles exercises (e.g. squats and lunges) into your routine.

Stretching and Mobility: Especially your calf, hamstring and hip muscles stretch. Prevent muscle stiffness by doing exercises that increase range of motion.

Preparation for Race Day

Warm up and cool down: Dynamic warm-up movements before running, after Prepare your muscles and speed up recovery by cooling down and stretching.

Posture in the Race: Maintain correct posture when running. Shoulders relaxed, back straight and your steps must be controlled.

Injury Prevention

Give Importance to Rest: When you feel tired, make sure to rest do not hesitate. Overloading can cause stress fractures and tendon problems.

Ice Application: Pain in areas such as knee, ankle after exercise If you feel it, apply ice for 15-20 minutes.

Orthopaedic Supports: If necessary, insoles or insoles with doctor's advice You can use a knee brace.

Situations where you need to consult a doctor

Severe or persistent pain: Especially knee, ankle or Consult an orthopaedic surgeon if pain in the hip area persists for a long time.

Swelling and Redness: Swelling, warmth or colour in the joints after a race If you notice a change, you should see a specialist.

Abnormal Noises: Crunching or clicking in your joints while running. If abnormal noises are heard, this may indicate an injury.