You Can Run an Ultra

Running farther than 26.2 might not be as hard as you think.

Ultra: just the name is intimidating. But once you mentally get past the threatening label, you may just find it's physically very possible to finish a trail ultra, which is defined as any distance beyond 26.2 miles. "A 50-K is only five miles longer than a marathon," says Jason Koop, a premier coach at Carmichael Training Systems, referring to the shortest distance of trail ultras. "Plus, because these races are on trails, your body is much less susceptible to injuries. An ultra is definitely not as daunting as it looks on paper."

You still have to train properly and run a smart race (notice we didn't say race a smart race ... more on that later) in order to get through your first ultra. We recruited Koop, a two-time finisher of the Leadville 100, and Krissy Moehl, a veteran of countless ultras and race director of the Chuckanut 50-K in Bellingham, Washington, to give you tips so that the only thing tough about finishing your first ultra is deciding which one to do next.


Do your homework. "Lots of people like to write blogs about their ultras," says Moehl, who holds the course record for the Hardrock 100. "Read up on different courses and the racers' experiences so you know what to expect."

Pick a race that's close to home. "The more familiar you are with the terrain and the course, the more successful you'll be," says Koop. "Even if it's a hilly, rocky course, you'll have a feel for the footing and your effort. If you travel to a completely new area, the distance on different terrain will feel longer." Also, staying nearby means you'll be able to recruit family and friends to crew or cheer for you—a huge bonus when mile 27 hits. Some beginner-friendly courses: the Rock/Creek Stump Jump near Chattanooga, Tennessee; the Greenland 50-K in Colorado's Front Range; Jack's 50-K in Flagler Beach, Florida; or any race that has loops, so your cheering section can see you often.

Be sure you're injury free. Koop doesn't have any parameters on what your weekly mileage or previous race experience is before you start training for an ultra, with the exception of two things. "I require my athletes to have been running consistently at least three times a week for a few months and that they're injury free," he says. "If you start training for an ultra on an unhealed injury, you'll just exacerbate it."


Be conservative. Give yourself enough time to incrementally increase your mileage, as you would for any race. "The training plan really depends on a person's background," says Moehl. The pace of an ultra requires mostly low-intensity running that relies on endurance, so your training should prioritize long runs and hill work. "You have to get your legs accustomed to tackling the ups as well as weathering the downs," she says.

Nail a nutrition strategy. On your long runs, Koop recommends consuming 200-400 calories per hour. Some foods to consider: PB&J, potatoes dipped in salt ("Something in potatoes neutralizes your stomach so you don't get that sloshy belly feeling," says Moehl); oranges, grapes and bananas; pretzels; or avocados with salt, a favorite of Moehl's. Try a variety of things, both food and hydration-wise, to see what works best for your system, then don't change anything race day.
Test-drive your equipment, too. Repeatedly wear the clothes and gear, from your sports bra to your watch, that you'll race in. "Trying a new hat on race day may give you a headache," she says, "And if you use music, have your headphone situation figured out."

Don't be trail-centric. "Ideally, you'd do every run on a trail," says Moehl, who lives in Seattle. "But that's not possible, even for me. If I have an hour to run, I'm not going to waste time driving to a trail." The road and the treadmill are fine for shorter runs during the week; head to the trail for your longer runs on the weekend.

Get some race experience. Pace a friend in an ultra—the shortest distance that allows pacers is 100-K, says Moehl—or enter a half- or full trail marathon. "I got into ultras by pacing," she says, "You get a feel for the tempo and the importance of food and hydration." Similarly, use shorter distances to solidify your clothing choices and nutrition plan.

Mimic race conditions as best you can. Look at the elevation profile of the course, and find terrain that matches it. If it'll be rocky, train on uneven terrain. If it'll be hot and humid, run in the middle of the day. "You want to eliminate as many unknowns as possible for race day," says Koop.

Check and recheck the stage profiles. "A big mistake beginners make is not taking enough supplies from aid station to station," says Koop, who notes they come anywhere from 7-14 miles apart, depending on the course; not every mile, like most road marathons. Plan out exactly what you'll leave (extra gear, water bottles) and take (new bottles, more food) from each station, before you get there. "Then execute efficiently when you are in an aid station, and get back out on course quickly."

Pack simply. "I always bring a lightweight shell with me to the race," says Moehl, who has pared down her on-course gear considerably since her first 50-K, for which she carried extra socks, sandwiches and a variety of gels. "Too much stuff," she says. Still, she recommends carrying food you've been training with, and having access to—via a crew member or gear drop—items that make you feel at ease: extra layers, a fresh pair of shoes or socks, any items you need for your feet like blister shields. "Even if you don't use them, you won't be worried about not having them," she says.

Enlist help. Although pacers aren't usually allowed until race distances hit 100-K, that doesn't mean you can't gather a small crew to help you through the race. They can be stationed at any accessible aid stop, ready to give you a massage, a handful of M&M's, or some moral support. Pre-race, be sure you've prepared them, both with information and equipment to deal with issues you may have, like changing blister treatments. But, as comforting as seeing a familiar face is, don't let them follow you for more than a few steps on the course. "Race directors of 50-K's don't account for extra people at aid stations like they do at longer races," says Moehl. "Plus, the number of racers allowed on a permit is usually very specific."

Have one goal on the starting line. Namely, to cross the finish line. "Survival first, finishing time second," says Koop. "Focus on getting through in one piece with a smile on your face." Koop notes this is easier said than done, especially for split-obsessed road runners, but they can take heart knowing being an ultra veteran means they can be more aggressive next time. "Once you've done one, you can think more about your performance in the following races," he says.

Start drinking and eating 30 minutes into the race. Continue to fuel at regular intervals whether you feel like it or not. "The intensity of the running isn't high, so success is just as dependent on eating and drinking as it is on training," says Koop.

When you eat, slow down. "If your heart rate is 170, your body will have a tough time processing the food," says Moehl, "Back off the pace and let your body process it. You'll have less of a chance of dealing with nausea or vomiting."

Cover ground as efficiently as possible. Walk uphill, if need be. "You can often go faster by scooting up the trail than jogging," says Moehl, "Minimize any vertical bounce and direct your energy forward."

Pace yourself accordingly. "The race strategy is no different than on a road," says Koop. "If you go out too hard, you're going to pay for it no matter where you are."


Revel in how your legs feel, post-race. "Because the varied terrain requires different leg muscles, you won't find the same muscle fatigue and soreness you get during a road marathon," says Moehl. "That whole walking-funny-the-next-day doesn't happen as much with an ultra."

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