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Ryan Sandes Ultra Runner
Running, December 23, 2014
Looking at the habits of Ryan in his journey to become the best trail runner he can be.
Ryan enjoys combining his love of running with adventure. In 2010 he become the first person to win every one of the 4 desert races. In 2012 he set a new race record for 90k Fish River trail in Nambia (6hr57min).
A typical training week includes 12-24 hrs of running, up to 5 hrs of X training, and in contrast to most trail runners up to 5 hrs of strength hand core work. In the gym he performs dead lifts and squats for 3 sets of 10,15, and 20 reps with lunges, isometric core work (planks), and ankle strength work.
"Gym work tidies up the imbalances you. Get from running but form is essential for a runner......when I tire I stop." Sandes will tweak his training to suit the demands of his next event. "Our bodies are special when it comes to adapting to what we ask of them, it's basic evolution."
Ryan mixes his training week well. His long runs are between 4-8 hrs 1-2 a week (this has been built up over years), and 3-4 runs around 90 min of higher intensity with some hill reps. His X training includes cycling and swimming. We can all learn from Ryan's approach. I would like my Everfit athletes to have 1 long run, 1 technique focused session, and some intensity. This is balanced out well with strength/core exercises, swimming, and cycling. Rehabilitation exercises will need to be added to the mix to iron out any deficiencies.
