What to expect on your first ultra
Tips for preparing to run your first ultramarathon
Ultramarathon races are skyrocketing in popularity. A recent survey by RunRepeat found that participation in ultramarathons (races beyond 26.2 miles in length) has increased a staggering 1,676% since 1996.
You may be one of those who are thinking of joining this new breed of runners. You might have completed a marathon or two, and are looking for a new challenge. Or maybe you’re a triathlete wanting to focus on one discipline. Or you’re new to running and want to skip shorter distances for a bigger adventure.
Whatever your reasons, an ultramarathon offers a new perspective, a fresh challenge and an opportunity to push yourself towards completing a distance you may have previously thought impossible, all while exploring new landscapes and eating your bodyweight in cake. What’s not to love?
If this sounds like you, here’s some advice on how to prep for your first ultra.
1. Get used to roots, rocks and ruts
If you’re used to pounding the sidewalks, it’s time to explore your local trails. Most ultras take place off-road, or involve a mix of trails and roads, so prepping yourself for the dirt before the race is key if you aren’t used to trail running.
A pair of trail running shoes, or road-to-trail shoes, with better grip and more durable uppers are essential, especially for wet/muddy conditions. As you increase your time in the dust, you’ll build ankle strength and leg stability by navigating obstacles such as roots, rocks and ruts, while getting used to constantly scanning ahead for upcoming obstacles — all key skills for the changing terrain of ultras.
Start with smooth gravel and fire roads which present less risk of rolling an ankle. As you get used to the softer, more unpredictable surfaces, begin to explore rocky footpahs and twisty bridleways.
2. Mix up your training
In terms of training both your legs and your cardiovascular system for an ultra, you may not need to vary significantly from a marathon training plan. Volume is key — the more miles you can pack in per week, gradually building them up week by week, the better, but it’s not essential: the days of doing back-to-back 50k training runs on a weekend are long gone.
For many people, fitting the training around work and family is a bigger challenge than the race itself. If you’re running a flat ultra, it’s worth adding some speedwork to your training: at least one interval session a week will help your leg turnover during the race. If you’re training for a hillier/mountain ultra, hill repeats are key: running up and down the same steep hill repeatedly is a solid regular session.
Often, though, your longest run may only need to be around 20 miles. If you can fit in more shorter, slower-paced zone 2 runs throughout the weeks, you’ll be all set. The biggest limiting factor will likely be your own mind informing you that you can’t do this… [see no 7].
3. Don’t scrimp on the essentials
Most ultras have a list of mandatory kit that you must have on you at all times during the race. This kit is designed to keep you safe if the weather conditions change, which often they can, and it happens rapidly.
The kit is often checked at bib collection, or on spot checks during the race, and it can often be more stressful than the race itself, ensuring you have everything required squashed into your race vest.
At minimum you’ll require a robust pair of trail shoes, a running pack with two 500ml bottles, your own nutrition to supplement the aid station food (bars/gels/solid food), a waterproof jacket and trousers with taped seams, a cap/hat/gloves depending on weather, running tights, fully charged mobile phone, first-aid kit, sun cream, and a headtorch (with spare battery) if the race goes into the night.
Handy extras include running poles (particularly if there’s plenty of vertical gain involved), headphones for some pick-me-up tunes, and a running belt to store easy-to-reach essentials.
4. Be prepared to fend for yourself
One thing to be aware of if you’re about to run your first ultra is the requirement, like Scouts, to be prepared. It’s easy to think as there are regular aid stations, you’ll be fine and so you kept your pack light, but there are variables in a long race that are out of your control.
Being prepared and carrying everything you might require is key to not having to drop out early if one of these variables conspires against you.
The main ones are:
Navigation: Ensure you have the GPX file of the route on both your Strava Saved Routes and GPS watch. Most ultras are waymarked, but it’s surprisingly easy to miss a turn and head obliviously off-course. A compass and map is also highly recommended in case of electronic failure, which is common during long races.
The weather: Never trust the forecast. Sometimes no rain is predicted, and halfway through a 100km race the heavens open and half the runners drop out after becoming hypothermic due to a lack of layers (this happened in a race I entered in the middle of summer). A waterproof jacket and trousers are essential, and a windproof jacket is also highly recommended. Always carry an extra baselayer, even in summer. These days, gear is so light you won’t even notice you’re carrying it.
Accident and injury: Ensure you pack a basic first-aid kit, plus a large foil blanket and bivvy bag in case of severe injury. Consider what insects/animals you might encounter on the trails, and how to repel them or deal with bites that you might react to, and blister kit/foot tape/anti-chafe cream should not be forgotten. A whistle is another non-negotiable. It should be noted that these are also not just for yourself, but for other runners you may come across who are injured or struggling.
Nutrition: Always have extra food with you, ideally at least two energy bars stowed away specifically for emergencies. If you become lost, injured or stranded, you’ll need the calories.
Nature: Depending on where you are in the world, you should be prepared for everything from bee stings, avoiding herds of cows and poison ivy to bear or cougar attacks. Research the course, and what the risks are, and take the appropriate and sensible action if you encounter something.
5. Hike the hills
Experienced ultrarunners would say marathons are actually harder than ultras. In fact, suggest running a fast road marathon to many and it would result in a shudder and grimace. This is because during a marathon, you’re running full gas for 3/4/5 hours on a largely flat road course that ravages your leg muscles and heart rate.
An ultramarathon, meanwhile, is undertaken at a refreshingly leisurely pace. The majority of runners aren’t aiming for a PB, they’re running for completion: to get to the finish without being cut off. That means the entire experience is (largely) enjoyable — there’s time to soak up the views, enjoy the platters of aid-station food and make new friends along the way.
6. Get set to be humbled by the support
You’ll find the ultra community to be hugely supportive, motivating, helpful, friendly, and inclusive. This goes for both runners, supporters, and race volunteers, and is the reason that many runners come back to ultras time and time again.
7. Refresh your mindset
The biggest lesson you’ll learn is how your mind can have a major impact on your race outcome. If you begin to tell yourself “I can’t do this. I have 60 miles to go, I’m in agony already, my toenail is flapping and I can’t eat another gram of carbs” you are much more likely to drop out, even though physically you’re in good enough shape to keep moving.
It’s a cliché, but the power of a positive mind during an ultra cannot be underestimated. Tell yourself “I will make this”, envisage yourself crossing the finish line and you instantly increase your chances of making it round.
8. Hire a coach
Look, as coach at Looped Run Coaching, I’ve got to add that an ultramarathon running coach can help you prepare for your first ultramarathon. I can create a race-specific trainign plan on Training Peaks Premimum that you can access and follow. I’ll provide workout session feedback, answer your questions and provide you with a group of runners for support.
I remember feeling incredibly anxious before my first ultra in 2016 – it was at a time when the sport was beginning to grow, but I did not know anyone who had run an ultra, and I had a lot of concerns about how my body would handle running 50 miles. A coach could have helped calm these nerves by providing a plan that would settle my anxieties and help answer my many questions and fears.
That’s what I can provide – hit the ‘Learn more’ button to book a free chat with me to find out more.
“We often think we can’t go any farther and feel like we have nothing left to give, yet there is a hidden potential strength in all of us, begging us to find it.”
Nerves high – on the start line of the Transgrancanaria Classic
