How Not to Suck at Ultras: Tips for First-Timers
Running an ultra marathon is a wild adventure. It’s a test of your legs, mind, and sometimes your stomach! But don’t let the thought of running anything longer than a half marathon freak you out. You don’t need to have completed great distances before considering one - I hadn’t run further than a half myself. But with a bit of time and planning, some determination, and a sense of humour, you can tackle an ultra and enjoy the experience doing it.
Having just survived - I mean completed - a 50km ultra marathon in Morocco with my sister, I’ve picked up some tips (and a few blisters) that I’d love to share. Whether you’re a seasoned runner or new to the world of ultra running, here’s how to not suck at your first (or next) ultra.
1. Train for the Distance (but Also the Terrain)
It’s not just about running far; it’s about running smart. If your race is on trails, train on trails. If it’s hilly, find some hills and get used to climbing. If it's sandy, unless you live by the coast you might be a bit stuck, but you get the idea...
Pick your running plan carefully. Most plans are generic and that's ok for a 10km or even a Half but when the distance starts to ramp up, your recovery time between your long runs will too. Instead of doing a long run every weekend, try having a 10 day or two week training cycle. That way you'll recover between those important long runs and reduce your risk of developing irritating injuries.
If you're not following a specific plan, follow on the 'Time on Feet' rule. Your long runs will likely stretch to 3-4 hours or more, so aim to gradually increase their duration by 5-10% each time. Be patient and allow your body to adapt to the new demands.
I signed up for my 50km Ultra with just over 3 months to train for it and a starting base of 15km. It was do-able but an extra 6 weeks would have been ideal.
2. Eat Like It’s a Buffet
Practise fuelling during your training runs—it’s essential to get this right. Most DNF (Did Not Finish) cases in ultras are due to gastric issues. And when it goes wrong, it really goes wrong! Ultra marathons are like running picnics; you’re constantly eating to keep your energy up. Unlike shorter races, where a gel or two might suffice, ultras demand regular fuelling. The tricky part is teaching your body to run and digest at the same time. If you don’t practise this, your stomach may "shut down" during the race, prioritising running over digestion. This means any food you eat will sit in your stomach, not being digested, causing discomfort or worse. So, find out what works for you during your training to avoid surprises on race day.
The type of fuel you choose is also personal to you. I managed to survive my Ultra on Gels, chews and cold pressed fruit bars which I alternated between. My sister however, knows to stick to nut bars and stay away from the gels. If you're unsure about how to fuel or what your body will need then try talking to the Precision Hydration team.
(Pro tip: don’t try something new on race day unless you enjoy digestive roulette
3. Hydration Is Key
Drink up! And not just water - you’ll need electrolytes too. I used electrolyte tablets every 30 minutes during the race because I liked keeping plain water in my bottles, and the tablets were easy to take. During training, I discovered that I didn't like taking both electrolyte drinks and sugary gels. They left my mouth feeling claggy and horrible. I even ended up with sugar blisters on my tongue - not great. So tablets were the way forward for me.
Maintaining hydration during the race was not a problem, however I did over-do it a bit and ended up needing a loo stop every half hour. Not only did this add time to the race, but finding a bush to squat behind in the desert was, let’s say, a unique challenge!
4. Invest in the Right Gear
It's a no brainer, but train in the same trainers you plan to wear on race day. If your current pair is wearing out, buy a new pair early so you can break them in properly during training. This will help you avoid blisters and discomfort on the big day.
Most ultras require you to carry mandatory kit, so load up and test your gear during training runs. That snazzy new hydration pack might feel great at first, but once fully loaded, it will feel heavy and could chafe in places you didn’t know existed after 20 miles.
For a multi-day event, pack an extra pair of socks to change into halfway through the day. Running in sweaty, wet socks for hours at a time can wreak havoc on your feet and won't help you in the long run (excuse the pun!)
5. Pace Yourself and Embrace the Walk
Get comfortable with the idea of walking during an ultra - it’s a smart strategy, not a weakness.
Walking can be a game-changer, especially up steep hills. It conserves energy and gives you a chance to hydrate and refuel more comfortably. My sister and I planned our walking breaks in advance, using that time to sip water and eat snacks without the struggle of doing it on the run.
Practise your pacing during training and resist the temptation to start too fast on race day. Going out too quickly is like eating all your snacks at breakfast - you’ll regret it later. Start slow and steady, remembering you've a long day ahead.
6. Make Friends on the Trail
One of the best parts of ultras is the people. You’re embarking on a massive adventure alongside like-minded runners! So say hello and chat as you pass each other. Bond over mutual grumbles about aching knees, "Blimey, this is a long run" conversations, and the shared struggle of finding suitable bushes for pit stops. Soak up the camaraderie. These moments of connection make the journey truly unforgettable.
My sister and I met a lovely new friend who was travelling solo and dipping her toe into the world of Ultras. We’ve stayed in touch and even hope to meet up at another event in the future. Ultras are as much about the people and the shared experience as they are about the race itself.
7. Stay Positive When It Gets Tough
I think it was about mile 25 when my sister had a sense of humour failure. I was told I really needed to work on my motivational talk. The take away from this is that I've learned not to tell her how many miles we have left or how long it might take us, but to focus on anything else but what we are doing. I think I managed to spin a one sided conversation about the colour of my kitchen units out for a good 30 minutes, and the soft furnishings I'd like for my lounge if money was no object. Ultras are hard. There will be moments when you want to quit. Have a mantra, or just focus on the next step. My go-to was, “One mile less to go, aid station up ahead!”
8. Use the Aid Stations
Talking of which: Aid stations are like little oases of joy. Depending on which Ultra you're doing, some are well stocked with all kinds of treats to refuel with, there are sports therapists to tape or massage your legs and medics to administer first aid and stick plasters on your blisters.
When you sign up for your Ultra, It's a good idea to find out what's going to be available at the aid stations and the distance between them so you know how much fuel to pack to get you from station to station. Somtimes you can get away with a couple of gels/bars and a cup. Othertimes, you need to be fully self sufficient
Don’t rush through them. Refill your bottles, grab some food, change your socks and take a moment to regroup.
9. Recover Like a Pro
After crossing the finish line, celebrate (obviously), and take photos! We forgot - just so relieved to have finished - but looking back now, I wish we’d remembered to capture the moment.
Some runners like to air their feet and switch to sliders or flip-flops at the end of the race. I longed to take off my trainers, let my feet breathe, and check if all my toenails had survived. Next time, I’ll definitely pack a pair for post-race comfort.
Grab a massage if you can. There may be a physio tent offering a quick 20-minute leg rub - it’s well worth it! Back at the hotel, everyone moved like zombies. The luckiest runners had ground-floor rooms; ours was on the first floor, and there was no lift!
A friend of mine swears by packing ready salted crisps and a fizzy drink for that instant hit of salt, carbs, and sugar post-run. I craved a cup of tea and a Garibaldi, so next time I’ll bring a thermos and some biscuits. Plan ahead and think about what comforts you after a long run - it’s a little reward for your hard work.
Most importantly, don’t skip recovery. Rehydrate, refuel, and rest. Your body just accomplished something incredible—give it the time and care it needs to bounce back.
The Big Finish
Ultras aren’t just about running long distances; they’re about testing your limits, embracing adventure, and uncovering your true potential. Yes, they’re tough, but with thoughtful preparation and a positive attitude, they’re absolutely within your reach. Organise your training plan with recovery days in mind, research and test your gear, and practise your fuelling, hydration, pacing, and walking strategies. Plan your aid station stops and stay positive throughout the journey. And when the race is done, give your body the rest it deserves before you even think about running again—you’ve more than earned it!
So, lace up, take it one step at a time, and remember: you don’t have to be the fastest - just keep going. You’ve got this!
