TOP 10 ULTRA RUNNING RACE TIPS 

Once upon a time it was the aspiration of every long-distance runner to complete a marathon. Nowadays, it seems, 26.2 miles is just not far enough. The advent of ultra running as a sport in its own right has driven desire amongst runners of all abilities to push themselves further than ever before. Whether it’s 50k, 50 miles, 100k, 100 miles or more, ultra running races, especially those on trails and mountains, are proving hugely popular worldwide.

So what do you need to know about taking part in an ultra running race? We asked five ultra running experts for their top tips.

1. DON'T FANTASISE. VISUALISE

There’s no point thinking about how perfect your race is going to be and being positive to the point of fantasy. Instead, it is best to visualise all the difficult moments that might occur during an ultra-distance race and how you’re going to deal with them effectively. Then, when the inevitable happens, you are mentally prepared to deal with it. This is a powerful tool in any ultra-distance athlete’s armoury. (Paul Tierney)

Paul Tierney running in the Lake District

2. GET TIME ON FEET BY HIKING

Everyone has different race goals, be it to complete or compete, but crucial to all is the necessity to rack up time on feet in preparation. When it comes to trail ultras, hiking is really underrated in terms of building a good base of endurance and leg conditioning in a low-risk way. Even the very best ultra runners hike during hilly races, so it makes sense to train for this. Walking/hiking is a different movement strategy and therefore will fatigue you in a different way to continuous running. Don’t wait until race day to start your hiking training. (Paul Tierney)

3. TRUST YOUR OWN PREPARATIONS

Don’t look or listen to what other people have done in their training. They’ll likely tell you they’ve done more miles, more ascent, more races (equals more over-training)….. but blank it out and trust your own preparations. Try not to study what other runners are wearing, what they’re carrying or talk in-depth about their fuelling plans. You already know what you like to wear, what you like to carry and what you like to eat, so don’t change your mind because someone else is doing something different! (Nicky Spinks)

Nicky Spinks racing the UTMR. Photo: Adina-Zwaklen, www.alphafoto.com

4. PACE YOURSELF, OBVIOUSLY

If the pace feels too fast, then guess what? Yes, it’s too fast! Don’t get caught up racing the early speed merchants, you will only pay for it later. Slow down. However long the race is, the first third to a half is the warm-up. Let those who wish to set off fast go past you in those early stages…. more often than not you will see them again later on! Focus on yourself, your pace, your hydration and your nutrition. (Nicky Spinks)

5. KEEP EATING.. THEN DRINKING!

100 milers (and ultra-marathons in general) are eating contests, and it may not look like it but I’m a greedy runner. I can’t wait to stuff my face with nuts, chocolate, cheese, 33Shake chia gels and gallons of salty noodle soup. Later in the race I may be more reliant on liquid calories, such as Mountain Fuel. It’s best to drip-feed, every half hour minimum. Nom, nom, nom. If Nicky Spinks (my lead crew support) is about, be careful where you put your macaroons though… (Damian Hall)

6. BE PREPARED TO SPEND A LOT OF TIME ALONE

Be ready to be on your own in grim weather conditions, often at night and sometimes on mountain tops. The best thing you can do is talk to yourself! Get motivational, get emotional, get it out there. It’s true, it’s nice to have some company and buddy-up with someone while running an ultra race, but remember you are running your own race, not someone else’s, so be prepared to go solo. (Marcis Gubats)

International trail and ultra runner Damian Hall post Marathon Des Sables Photo: Susie Chan (@Susie__Chan).

7. THE TOUGH TIMES WILL PASS

In general, I think one tends to go through rough patches on most long races.. It helps to remember that these patches almost always pass in time, and things invariably improve with the coming of daylight. Just keep eating, keep moving and try to enjoy the experience. (Jasmin Paris)

8. ENJOY YOURSELF

If you’re lucky enough to be able to partake in this sport then don’t take it for granted. Enjoy every minute. You are lucky to be able to do so and it is just sport at the end of the day. So when things go wrong, learn from them and move on. (Paul Tierney)

9. GET YOUR KIT READY WELL IN ADVANCE

Running a long way in uncomfortable running kit is a great way to turn yourself off the sport! Take the time to try different pieces of kit so that you iron out any issues well before race day. That vest-pack strap that rubs on your collar bone for an hour might not be so bad, but for 20+ hours? It’s not fun. I know shoes like the X-TALON 260 ULTRA V2 and TRAILFLY G 270 work for me because I’ve done lots of miles in them. I also know that a poor-fitting pair of shorts can make life hell (and possibly endanger the reproduction of life). I use the RACE ELITE 6″ TRAIL SHORTS 3.0 with a nice inner lining to stay comfortable throughout long runs and races. (Paul Tierney)

International trail and ultra runner Damian Hall running at UTMB 2021

10. REMEMBER THE ‘SPINKS RULE OF THREE’

If you’re in an ultra race and you’ve thought of something three times, then in reality you’ve probably thought of it between 5 and 10 times. This is a warning sign and it’s your body telling you that it needs whatever it is you’ve been thinking about. It could be a need for food or water, to put clothes on, take clothes off, go to the loo or fix a sore spot. Don’t ignore it any longer. Stop right away and do it. (Nicky Spinks)

MEET THE EXPERTS

Paul Tierney is a running coach and sports massage therapist. He and his partner Sarah McCormack run Missing Link Coaching. He has twice represented Ireland at the World Ultra Trail Championships and was the 2015 Lakeland 100 race winner. Paul completed the 210-mile Tor des Geants race in both 2017 and 2018 (read his 2017 race report). Paul will be making an attempt on the 214 Wainwrights record in the summer of 2019 (details here).

Nicky Spinks is a record-breaking ultra running legend. The breast cancer survivor is the fastest person to complete a Double Bob Graham Round (132 miles, 54,000ft elevation gain) in the Lake District, England. This year she became the first person to run a Double Ramsay Round (116 miles, 57,000ft elevation gain) in Scotland’s biggest mountains. She also finished first woman at the 2-18 Ultra Tour Monte Rosa. Nicky holds ultra running coaching courses (details here).

Marcis Gubats is a Latvian ultra distance runner now living in the UK who finished 2nd at the 2107 Lakeland 100 and earlier this year won the Ultra Trail Snowdonia 100 miler.

Jasmin Paris is an ultra runner breaking boundaries in the sport, taking not only women’s records, but overall course records.  She recently made global headlines with her record-breaking Spine Race win where she smashed the overall course record by over 12 hours, whilst still expressing milk for her young daughter (read more here). She holds the record for the fastest women’s time on all 3 UK 24 hours rounds – the Bob Graham Round, the Paddy Buckley and the Ramsay Round – the latter of which she holds the record for the fastest overall time (read more here).

Damian Hall is an ultra-runner who has completed some of the world’s toughest and most competitive events/challenges, from the Ultra-Trail du Mont-Blanc (which he has finished four times, including a top 5 finish in 2018 – details here) to setting Fastest Known Times on super-long trails, most recently the Cape Wrath Trail (read more here)

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