10 Tips For Running Your First Ultramarathon

An Ultramarathon is any distance greater than a traditional marathon. As ultra running becomes more popular, it is something that more and more runners are considering. There are plenty of ultramarathons to choose from for your first, whether it’s a 50k or a timed race you can succeed with a few tips for success.

Pick a Training Plan That Best Suits Your Goals

First decide what your goal is for the race. If you are running an 8 hour race, perhaps plan a goal for total mileage. My first ultra was an 8 hour race, where each loop was an approximate distance. I set my goal for the number of loops I planned to run.

If it’s a 50 k set your goal for time to complete in. I always set three goals; one goal is always to finish, one goal for the fastest time to finish and one goal somewhere in the middle. When it comes to ultras, be realistic when setting goals. My main goal for all races is just to finish. Set goals you can live with. An ultra is a completely different race than your typical road race.

Once you have picked your goal, you can then look at a training plan. As with all training plans, they are a guide and can be modified as you go. A good training plan will allow a mix of running, cross training and strength. One of my go to books that contains training plans is Running Your First Ultra. The book contains plans for various distances that are suited for beginners. Shape your plan around your goal for the race.

Practice Fueling Strategies Every Long Run

Every long run is your chance to practice for race day. Each time you head out for a long run work on fueling. I suggest keeping a journal and after each run write down what you used for fuel, and a note about your hydration. Try other options for fuel other than the typical gels. After several gels on an ultra, it’s hard to stomach the thought of one more. That’s where real food comes in.

Typically an ultramarathon aid station has several different options for fuel from candy, fruit, chips, hydration to peanut butter and jelly sandwiches. I like to run eating regular food. I do take in gels and chews, but I add in real food. Not only does my stomach feel better but I have more energy. When I run if I start to notice I am tired, mentally fading or my legs feel heavy it’s usually time to eat. I try to stick to eating every three miles, but if I am doing tons of hills I may end up needing to that more often.

Stick to your fueling strategy in the race. If you feel good, you still need to keep fueling and hydrating. Hydration is also key. By staying well hydrated everyday you will have the most success. Try different hydration options during your long runs. My go to is Gnarly Fuel2O. It contains electrolytes and fuel.

Dial in Your Gear

What you wear is very important to race day success. Try out different items of clothing each time you run. Find the best options that are not only comfortable, but don’t cause chaffing. I plan out a couple different options. Depending on the time of year, it may be hot one day and cold the next.

Using a hydration pack for the first time? Find a good one that doesn’t bounce or slide. After a long day on the trails this can cause chaffing. I would recommend to trial different anti chafing products. Squirrel’s Nut Butter is my favorite. I use it each run, because it is just as important as the clothes you wear. One time I made a huge mistake and forgot to apply it before a 20 mile run in 90 degree heat. Never again!

Run In All Types Of Weather

You never know what your are going to get when it comes to weather on race day. An ultra is about mental toughness. Running in the rain, high winds or snow can not only help you physically get the miles in but the mental training you gain can’t be beat.

Running if tough weather helps build mental toughness. If you’ve run in the rain with strong winds, running on technical trails will seem much less difficult. Plus you get bragging rights!

Run On Similar Terrain

Spend your long runs on the trails. If your race is all single track, road running will not prepare you. When you are running on the road I would plan to run hills, hills and more hills. For my road runs, I add hills in to each run. I plan my routes specifically so they are not all run on flat roads.

I am lucky and have a great place to run not to far from my home that are located in Green Bay, Wisconsin My favorite local spot is Bairds Creek. There is plenty of single track with decent elevation gain. There is enough trail to pile on the miles without running the same sections over and over. I also spend time on the Ice Age Trail. It has tons of different options for terrain that can be anywhere from sand to roots and rocks.

Look at the total elevation gain for the race and plan your runs around that. If the total gain is 2,000 feet for a 50k, running a trail that has elevation gain of 75 feet per mile would be fine. If the race has 10,000 feet of gain, you need to find some trails with more elevation gain. Also spend time looking at the terrain, is the trail full of tree roots or gravel? Spend time running on technical trails. Read the race reviews for additional information on the terrain.

Run At Different Times of The Day

If running in the morning is your best time of day, try to run at other times. If your race is going to be at a time when its dark out, plan some runs with your headlamp. Things look totally different in the dark and this will also give you time to test out your gear.

I am more of morning runner, but I will run in the afternoon also. After working all day long the last thing you want to do is run at least me anyway. It gives me practice for running on tired legs.

Sleep

Getting enough sleep is key to success. Sleep is essential for recovery. You may find that you need to sleep more than normal. If you need a nap after a long run take it. The less you sleep the harder those long runs will be.

Plan For Low Points

Every ultra will at some point challenge everything in you to keep moving forward. Make a plan for what to do when those feelings hit. Pick a mantra prior to the race. This phrase can help move you forward when you repeat it during your run.

Are you feeling tired or are your legs feeling heavy? Maybe it’s time to eat. As I said before, I typically I will fuel every 3 miles, but when I start to feel tired it’s time for me to eat something.

Another thing that gets me going is messages from my family. A few races I have run, my family couldn’t make it to the aid station in time to meet me. They sent me text messages to cheer me on. My daughter made a short video and I watched that while I was walking up a huge hill. It totally changed my mindset and kept me looking forward.

Pick a Race That Inspires You

Is it a location or a particular race course that interests you? Find something that gets you excited, after all you are going to be out running for a long time. My first ultra was a local race. There was several other women in my running group that were out running the race, so it made the race tons of fun. It is always more fun to run with others, it makes the miles fly by.

My first 50k I wanted to run a well known race and also somewhere that was a destination race. The Rocky Raccoon is a well known well run race. The 100 mile race is even a qualifier for The Western States 100. It takes place in Huntsville, Texas. My sister lives in Texas, so it worked out perfect to hang out with my sister and run the race.

Another 50k I ran, was run on the North County Trail. The Two Hearted Trail Run ran through some of remote sections of the upper peninsula of the Michigan. My favorite part of the race was running along the shores of Lake Superior. There is nothing more stunning than running along the remote shores of the lake.

Enjoy The Ride

One of the most important keys to a successful training cycle and race is to enjoy it! Enjoy the process of training. The feeling of accomplishment as you finish each week of training.

Take time to enjoy each part of the race. Look at the scenery as you run through the woods. I am never going to win a race. I am usually a mid pack runner, so in an ultra I like to take my time and just have fun. I take plenty of pictures and spend time talking to people as I run by. You worked hard for this moment take it all in!