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Ultra Running: 6 Things You Need to Know
Embrace the Challenge
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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.
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.
So, what are six things you should know when preparing for your first ultra running event?
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.
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.
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!
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.
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.
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.
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?
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.
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!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
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.
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.
So, what are six things you should know when preparing for your first ultra running event?
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.
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.
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!
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.
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.
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.
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?
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.
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!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
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.
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.
So, what are six things you should know when preparing for your first ultra running event?
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.
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.
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!
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.
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.
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.
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?
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.
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!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
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.
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.
So, what are six things you should know when preparing for your first ultra running event?
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.
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.
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!
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.
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.
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.
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?
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.
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!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
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.
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.
So, what are six things you should know when preparing for your first ultra running event?
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.
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.
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!
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.
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.
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.
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?
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.
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!
Fun - Honesty - Simplicity - SMASH LIFE - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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