If you’re considering an ultramarathon, then listen up and learn from those who have been there and done that!! In some ways it’s so much easier than a marthon and in others completely harder. Run coaches here will share some key tips to help you have a successful ultra.
New to RTTF? Then I’ll quickly share that while I love me some Colorado trail time, I have only done one 50KM ultra. But my team of running coaches, especially Coach Laura Swenson and Coach Amanda Eardley, have a boatload of experience. They also LOVE IT.
I’ve called upon these two wise ladies to help provides some first ultra tips.
This kind of endurance race takes determination to a whole new level and I learned a lot about myself on the way. Mostly I learned that I CAN DO IT – and so can you.
What Counts as an Ultramarathon?
An ultramarathon is any race longer than a standard marathon distance of 26.2 miles. Some common ultra distances include 50K, 50 miles, 100K, and 100 miles, but there are ultras that extend even beyond these long distances.
They can be held on different types of terrain, including roads, trails, or a combination of both. Some might have a significant elevation gain and others might be more flat. Some are point-to-point races, while others may be looped courses.
Ultra runners are a tight-knit group who share a love for adventure. They’re known for supporting one another, sharing experiences, and encouraging everyone to push their limits. There’s a strong sense of camaraderie and mutual respect in this running community, which I absolutely love.
7 First Ultramarathon Tips
Every new distance teaches us something different. During long training runs we discover new things about ourselves, and on race day, we encounter valuable lessons we wish we would have known ahead of time.
Hopefully you can be better prepared from things we learned during our ultra marathons.
You’ll notice a lot of first person, as each of us recounts something.
1. It’s a Mental Game
We all know that endurance races are tough and we need to stay mentally strong to get through them. But nothing prepared me for the mental challenge of running 100km. In hindsight, it makes sense. After all, who in their right mind WANTS to run 100km?! More people than you’d think, honestly!
It doesn’t matter how fit you are, there will come a point in the race where your mind starts to tell you that this is just not fun anymore and that you really, REALLY want to stop.
Fighting my mind was a much more difficult battle than fighting my weary legs and sore feet.
It would’ve been great to have gone into the race with some strategies to deal with the mental strain of the race and steel myself for the inevitable instinct to stop when the going gets tough.
Your mind gives up way before your body, so here are some tips to keep you in the right mindset:
- Carry your phone so you can read encouraging text messages or call a loved one.
- Have a very clear understanding of your WHY for doing this.
- Write a note to carry with you of quotes or reasons you want to finish.
- Have a mantra!
- Let the people at aid stations encourage you.
- Try to soak in the surroundings, it’s usually a pretty trail.
- Expect the low’s so they aren’t as surprising.
For me, my ‘why’ was to show myself how strong I can be—and to show my two sons that you can do anything you put your mind too. I’ve done quite a few endurance races in the past, mainly triathlons, so I thought I knew all about long hard races.
But doing my first 100km was completely different.
But I was unprepared for how mentally draining it would be and how many times I wanted to stop and just cry. It was really, really hard—so much harder than expected. At times it was no fun at all, to say the least.
On the flip side were the high moments, like the camaraderie among runners at the start line, beautiful scenery and perfect weather. So in contrast to the lows, there were a lot of those moments when it seemed life just couldn’t be any better.
And of course there’s no better feeling than seeing that finish line right in front of you. Except of course that feeling of complete elation that you accomplished something that most people wouldn’t even dream about doing.
2. It’s an Eating and Drinking Race
It is much harder to eat and drink enough when you’re running all day (and sometimes all night) than you think.
It’s also really hard to know what you’ll want to eat when you’re tired, fed up and your stomach is churning. Being fit and ready to run isn’t enough. You need to keep your body sufficiently fueled and hydrated for it to continue to perform for you at any level.
I had a fueling plan, but I ended up eating little of the foods I had planned.
It turned out I only wanted to eat simple foods like the bananas and watermelon that were offered at aid stations during the race, and the odd sandwich that I had packed in my drop bags.
Oh, and coconut water mixed with chia seeds was awesome. It’s easy to get down, hydrating, and gives you a good lift. (Amanda’s note: chia is a NO go for me, so definitely test these ideas during training.)
I probably didn’t eat enough, but I got through. One of those things you just live and learn.
- Unlike road racing where you may be using gels for fuel, you’ll be focused on whole foods.
- Boiled potatoes with salt are a good option for an upset stomach.
- Many ultrarunners love flat coke for the straight sugar.
- Yes, you will see lots of junk food at aid stations, for many it’s just a way to stay on top of calories.
It’s super important to test out your nutrition plan during longer workouts so you know which foods you can stomach well while running for long periods.
Everyone is different, so don’t rely on what the aid stations provide. You might want it, but if not you need to be prepared with snacks in your drop bag and hydration pack.
Check out my favorite hydration packs >>
3. Walking is Part of the Plan
Going into my first race, I wanted to run the whole way (albeit a little slow perhaps!) But on race day this DID NOT pan out and I came to learn that walking is ABSOLUTELY OK.
Except for the elite runners, everyone does it, we call it power walking or power hiking—so don’t beat yourself up about it. As I progressed through my first race I made up little walking rules, which helped to keep me moving.
- At first I could only walk on steep hills, but as the day went on my definition of steep began to become less and less.
- By the last 20 kilometers any slight incline was enough of an excuse for me to slow down to a trot or walk.
- I actively started to look forward to hills so I could allow myself to walk.
I know these are technically running races, but it’s likely you will get through them easier and faster if you walk a little now and then. It’s not just beginners, it’s what the long time distance runners are doing, too. They know this isn’t a sprint, it’s about conserving enough energy to last many hours.
4. Pace Management
Right along side walking is just having an overall pace management plan.
Starting conservatively is a golden rule in ultra marathons. The excitement at the beginning can lead to the temptation to go out too fast, but resist it. Commence the race at a pace significantly slower than your target average pace. This deliberate approach allows you to conserve energy for the later and often more demanding stages of the race.
Prioritize a controlled and comfortable pace that lets you settle into a rhythm without undue strain. Focusing on this allows you to slow down on the uphill or make up time on a descent, while maintaining long term energy.
Periodically reassess your pace strategy based on how your body responds to the race conditions and make adjustments as needed. In the ultra, your pace will be more dynamic than a road marathon.
5. Understanding the Course Navigation
Familiarize yourself with the course markers and signage well in advance. Understanding the racecourse layout helps you anticipate turns, ascents, and descents. If the race provides a map or course description, study it thoroughly, noting critical landmarks and aid station locations.
Following the person ahead of you isn’t always the best choice if you’re on a course that isn’t well marked.
Test your navigation skills during training. Choose training routes with varying terrain and practice following course markers or maps. This hands-on experience not only sharpens your navigational abilities but also boosts your confidence in your capacity to navigate effectively during the race.
6. Don’t Go It Alone
I ran my first 100km ultra, alone and with no support crew.
My husband was away and I was running in a city far from home. I made it through, so it’s definitely possible, but I was incredibly envious of all the other runners who had a support crew waiting for them at checkpoints and pacers to help them along when they needed it.
There’s nothing more motivating than family and friends cheering you on, so if you can muster them together, get yourself a great support crew and it will make your race just that much more doable. If they aren’t sure how to help, here are some ideas:
- Give them a list ahead of time of what you’ll need when you see them.
- Ask them to be waiting with dry socks or pepto at aid stations.
- Make sure they have a smile and “atta girl/boy” ready no matter how you look.
- Have them pace you for a loop or to the next aid station. (check your race rules on this one).
- Find someone to run it with you!!
It doesn’t matter what time you finish an ultramarathon—just by finishing you are in a league with an elite group of determined, fit, healthy people (who are only a little bit crazy!).
7. Plan Gear Well and Have Alternates
Consider the unique demands of the trail or terrain you’ll be tackling. Whether it’s technical trails, rocky paths, or muddy stretches, opt for shoes with adequate grip, stability, and cushioning. Make sure these shoes have been well-tested and broken in during your training to prevent discomfort and potential blisters on the big day.
Layering is your friend, especially considering the unpredictable nature of weather during an ultra. Start with moisture-wicking base layers to manage sweat and prevent chafing. Adjust your clothing layers based on the expected temperature fluctuations throughout the race.
Having a lightweight and breathable waterproof running jacket on standby can be a game-changer if the weather takes an unexpected turn.
Who knows why it happens on race day, but the gear you’ve trained in for months suddenly is rubbing you wrong or giving you blisters or the battery just dies.
Have a bag with your team or wherever you have drop bags with a few more things than you might need.
- Dry socks and dry shoes are huge if it’s raining to prevent blisters
- Throw in an extra battery or an extra fully charged watch and headlamp
Remember, the ultra marathon is not merely a race against the clock but a profound exploration of your own limits, both physical and mental. Each step, each aid station, and every challenge overcome contribute to the narrative of your personal triumph. The gear you wear, the fuel you choose, the pace you maintain – these are the threads that weave the story of your ultra marathon.
Best of luck as you embark on this great adventure.
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I did a 12 hour event that was a relay or you could do it alone. The first year I did it, I committed to 50K, and I did that no problem in a little over 6 hours I believe. The next time I did it, I just kept going for most of the day to see how it went. It was through a park, so I actually stopped and showered mid-day (it was a hot day in June) and I ended up doing a little over 56 miles that day. What made it neat was that it was just a 3 mile loop through this state park, trails, etc, so you came through the exchange station every 3 miles and there were a lot of people so it kept it entertaining and the support was there all the time. My husband and son were in the campground and the loop went by our campsite as well so I could refuel and/or rest any time I needed to.
This is sooooo helpful! Another friend told me loops were a good idea and so I think that’s what I need to look for when I’m ready to tackle this beast.
I used to think I would never do an ultra but I’m pretty intrigued by the idea now. It’s just such a different mindset from most races.
Honestly, I’ve gone back and forth on it! But yes everyone talks about it so differently than running a marathon, it really intrigues me.
LOVED my first ultra… it was a 12 or 6 hour 4 mile loop. i ended up doing 50K in 6 hours! loved the loop, it was through a pumpkin patch and apple orchard. you could access your begs and stuff anytime. also, an aid station at the start and at the 2 mile point. all the good real foods. didn’t use one gel or gu!!! boiled potatoes are the BEST! do it… you will love it :)
Ok this sounds super cool, what race??
Congrats on your ultra! It’s such an inspiration to hear stories like this. I know you should never say never but I just cannot imagine ever doing a 100k.
Thanks for sharing your story! I have to agree with you that It’s totally a mental game. Running is 70% mental. The other half is physical.
While I myself am a shorter distance runner (half and full marathons, but mostly half) but good friend who got me into running and pretty much acts as my coach is an ultra runner. While I struggle to breathe as we run, he talks. So I know a lot about running ultras considering I’ve never actually registered for one. I have however crewed and paced him for several of them and agree with pretty much everything in this blog post! It’s a good representation of how an ultra goes for a non-elite runner! I personally like point to point races if you have a good crew because I like a change of scenery. But there are definitely perks to doing the loop thing as well. We always do a certain ultra as a relay team but you are mixed in with the individual runners. I recommend the Keys 100 (keys100.com and there are multiple ultra distances to choose from) if you want a gorgeous point to point ultra with a ton of comradery and a great race director!
Wow! That’s an amazing accomplishment. It’s so inspiring to see folks overcome challenges like this in order to meet fitness goals. I really want to increase my stamina, but it’s going to be a very long time before I’ll be able to participate in a marathon. Do you think a liquid diet would work for long runs like this–shakes, Soylent, meal replacement drinks, etc. as long as they are nutritionally complete?