Ultramarathon Training: 5 Keys to Finishing Your Next Race

Ultramarathon coach and runner Dan England recently shared the key insights that allowed him to complete a 100-miler after multiple prior failures, highlighting that success came not from simply running more, but from strategic adjustments to his preparation Source. These five areas range from specific race selection to advanced fueling techniques and essential support systems.

Optimize Race Selection and Training

Unlike traditional marathons, ultramarathons vary significantly in terrain, elevation, and conditions. Matching your training environment to your chosen race is paramount. For example, training on flat, desert-like trails is essential for a race like the Javelina Jundred, which features sand and heat. Conversely, mountainous races like Leadville 100 demand extensive hill training.

Another critical factor is race cutoff times. England emphasized picking a race with a cutoff time that accommodates individual limitations, noting his 100-miler took 36 hours, exceeding the standard 30-hour limit but still counting as a finish Source. This flexible approach can significantly increase success rates for many athletes.

Master Ultramarathon Pacing and Gaits

Effective pacing in ultras extends beyond merely controlling speed at the start. It involves sustaining a steady, slower pace over a very long duration. Athletes need to develop specific 'ultra plod' gaits designed to conserve energy and maintain freshness.

Power hiking, or walking with purpose, is also a sanctioned and necessary technique, even for professional ultrarunners on steep climbs or descents. Incorporating these walking segments into training helps condition the necessary muscles and movement patterns.

Strategic Fueling: Embracing the Aid Station 'Buffet'

Ultramarathon aid stations are vastly different from typical marathon water stops, often resembling extensive buffets. They typically offer a range of 'real foods' like PB&J, chips, quesadillas, and even glazed donuts, alongside traditional gels and electrolyte drinks Source.

Train with Aid Station Foods

Runners should train with common aid station foods to understand what their stomachs can handle during prolonged exertion. While it's advisable to eat what sounds good on race day, it's best to stick to foods consumed previously in normal life to avoid gastric distress.

Efficient Aid Station Strategy

Aid stations can be time traps. Runners are advised to get in, fuel up, and exit quickly to avoid losing valuable time. The goal is to consume 200 to 300 calories (50 to 75 grams of carbs) hourly.

Practice Night Running

Most ultramarathons, particularly those longer than 50K, extend into the night. Running through the night requires special preparation including reliable headlamps and practicing overnight runs. England suggests at least one all-night long run during training to acclimate to the mental and physical challenges of running while sleep-deprived Source. This practice helps runners learn to stay alert and navigate in the dark.

Utilize Pacers

For longer ultras, especially 100-milers, having a pacer (if race rules permit) can be critical for success and safety. Pacers provide motivation, help regulate pace, assist with aid station navigation, and can prevent critical errors like falling asleep on the trail. England shared a personal story emphasizing how a pacer could have helped him avoid dropping from a race due to fatigue and a fall Source. The support from a crew and pacers is seen as indispensable for getting through the later stages of an ultra.