Ultra Running: 6 Things You Need to Know

Ultra running has exploded in popularity in recent years. With a 345% increase in participation over the last decade and ultra running races ranging from 50k to seemingly limitless distances, it's clear that pushing the limits is becoming the new normal. Ultra running is no longer reserved for elite athletes; it's now accessible to everyday runners craving their next challenge.

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The Appeal of Ultra Running

Whether you're inspired by elite ultra running athletes like Jim Walmsley or Courtney Dauwalter—or you're simply looking for your next big adventure, ultra running is the ultimate test of endurance. With postcard-perfect ultra running race locations and affordable entry fees, there's never been a better time to go long.

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So, what are six things you should know when preparing for your first ultra running event?

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1. Embrace the Suffering in Ultra Running Training

Ultra running is not just about physical endurance—it's about mental resilience. Unlike shorter distances, the longer you go in ultra running, the more variables come into play, from cramps and GI issues to sleep deprivation and hallucinations. The perfect ultra running race is rare, and there will be tough moments.

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Some of my best memories from ultra running races are actually from getting out and training in tough conditions. Run at night, practice back-to-back long runs, and push through discomfort. The more you expose yourself to hardship in ultra running training, the better equipped you'll be to handle race-day challenges When they arise, not IF they arise.

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2. Don't Skip the Hike Training for Ultra Running

Most first-time ultra runners underestimate how much time they will spend hiking, especially in mountainous ultra running terrain. All UTMB 100-mile ultra running races feature at least 10,000 metres of ascent and descent as standard. No one runs all of that!

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Incorporate regular hiking into your ultra running training. If you don't have access to mountains, simulate elevation with hill repeats, stair climbing, or treadmill incline workouts.Practice efficient hiking techniques, and use trekking poles if they're allowed in your ultra running race.

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3. Build Your Low-End Speed for Ultra Running

In an ultra marathon, you'll likely spend a lot of time running at a slower pace, so focus on improving your low-end aerobic capacity for ultra running. If you speak to the majority of ultra runners, they say they want to get faster, and what they mean is their top-end speed. It takes a lot of work to get your top-end sustainable pace from 4.00/km to 3.45/km, and this won't serve you much value in a 12-hour ultra running race vs. working on your lower-end speed and getting your easy running pace from 6.30/km to 6.15/km. This is more likely to eat hours off your ultra running finishing time as you race longer and longer.

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4. Dial in Your Ultra Running Nutrition

Depending on the ultra-running race, you could be out on the course for anywhere from six to sixty hours… a true test of endurance! You will need a lot of food to fuel that kind of ultra running effort. Nutrition is one of the most critical (and personal) parts of ultra running.

Practice eating during your long ultra running training sessions. Try different food combinations—gels, bars, real food—and figure out what your body can handle during ultra running. A good rule of thumb is to take in at least 200 calories per hour of moving as a low-end range for ultra running. I like to start at 75g/h as a base level and work up or down based on feeling during ultra running events.

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5. Prepare for the Mental Summits and Valleys of Ultra Running

During an ultra running race, you'll feel invincible one minute and hit rock bottom the next. It's normal to experience extreme highs and lows both physically and mentally in ultra running, and the worst part is these feelings often arrive unannounced and at seemingly varied lengths. You can feel amazing for 3 minutes and then rough for9 hours! Why?

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When you're in a low during an ultra running event, learn to fragment the race into smaller chunks.Focus on reaching the next aid station or covering the next 5 kilometers or even to the next tree! Keep in mind that the bad times will pass. Use mindfulness techniques like breathing exercises or repeat a mantra to keep your mind calm during ultra running.

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6. Enjoy the Ultra Running Journey

Running your first ultra is a monumental achievement in the world of ultra running. The early mornings, long training days, and the ultra running race itself are all part of the adventure. Remember why you signed up for ultra running and take time to appreciate the journey. Smile, stay present, and soak it all in. The finish line is just a small part of the ultra running experience—You are no doubt a stronger, more resilient person!

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Fun  - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work