with Coach Codi J

Training for an ultra introduces a different set of demands that are worth understanding before jumping into a training cycle.  Whether you’re considering your first 50K or looking to tackle a longer distance, training for an ultra comes with some unique challenges. It’s not simply a matter of running more miles. There are other pieces of the puzzle that deserve just as much attention.

Before jumping into an ultra training cycle, here are a few things worth thinking about.

1. Train Your Gut. Fueling Is Non-Negotiable.

Fueling is important for any distance runner, but when you’re spending several hours on your feet, it becomes even more important. You can have the fitness to cover the distance, but if you’re not able to consistently take in enough of the right fuel, things can get difficult quickly.

Just like you train your legs to handle longer distances, you need to train your gut to handle the food and fuel you’ll be relying on during your race.

Start practicing early. Experiment with different gels, chews, real food, and hydration options to figure out what works for you. Pay attention to what your stomach tolerates, how often you need to eat, and what sounds appealing after several hours of running.

One of the biggest mistakes is waiting until you feel hungry or depleted to start fueling. By then, it is too late and you’re already playing catch-up.

If you’re unsure where to start, consider working with a sports dietitian or a run coach who has experience with ultra-distance athletes. Having a fueling strategy in place before race day can make a huge difference.

2. Time on Feet vs. Distance: What Should You Focus On?

One thing that makes ultra training a little different is that mileage isn’t always the best measure of progress. Depending on your race and goals, spending time on your feet may be just as important as the number of miles you cover.

So, which should you prioritize?

The answer depends on the individual and the demands of the race. Distance-based training can help build familiarity with longer efforts, while time-on-feet training helps prepare your body for the reality of being out on a course for several hours.

For many runners, a combination of both makes the most sense. Think about your expected finishing time, the course terrain, elevation, and your current training background when deciding how to approach your long runs.

The goal isn’t to see how many miles or hours you can squeeze into a training week. It’s to build the endurance to handle the demands of race day without compromising recovery along the way.

3. Make Time for Race Simulations

You don’t want race day to be the first time you’re putting all the pieces together. Practicing some of the logistics and routines ahead of time can help take a lot of the guesswork out of the experience.

I’d recommend planning at least one race simulation during your training cycle. If your schedule and recovery progress allow, two is even better.

This doesn’t necessarily mean signing up for another race. You can incorporate a simulation into one of your longer training days. Ideally, choose an effort that’s among your longest of the training cycle, with the distance and duration tailored to your experience and goal race.

Use this opportunity to practice:

• Pacing: Get comfortable with your intended effort and resist the temptation to go out too fast.
• Fueling: Follow the fueling schedule you plan to use on race day.
• Aid stations: Practice stopping, refilling bottles, grabbing food, changing clothes or shoes and getting back out.
• Gear: Wear the shoes, clothing, and hydration vest you’ll use during the race.
• Mental preparation: Practice working through uncomfortable moments and breaking a long effort into smaller, more manageable sections.

Use these runs to test things out and make adjustments along the way. You want to work out any issues with your gear, fueling, or pacing during training rather than finding out something isn’t working halfway through race day.

4. Train for the Course and Conditions

Knowing the race distance is only part of the preparation. Terrain, elevation, and weather can have a pretty significant impact on how your race unfolds.

Take some time to become familiar with the course before you start training. Are you dealing with technical trails, long climbs, steep descents, or exposed sections? What are the typical weather conditions for that time of year?

Once you have a better idea of what to expect, look for ways to incorporate similar conditions into your training.

That might mean finding local trails with comparable terrain, adding more hill work, practicing downhill running, or getting comfortable running in different weather conditions.

You may have to get creative depending on where you live and what training opportunities are available. This is also where working with a run coach can be helpful. They can help you identify the biggest demands of your race and figure out how to prepare for them, even if your local training environment doesn’t perfectly match the course.

5. Don’t Overlook the Mental Side of Training

An ultramarathon is going to challenge you physically, but it will also test you mentally. Spending several hours on your feet means you’re likely to experience some ups and downs along the way.

You might have stretches where everything feels great, followed by moments when you’re questioning why you signed up in the first place. That’s part of the experience.

One thing you can practice in training is breaking longer efforts into smaller sections rather than constantly thinking about how much farther you have to go. Focus on what you can control in the moment: your effort, fueling, hydration, and mindset.

It’s also helpful to think about how you’ll respond when things don’t go according to plan. Having a few strategies to fall back on can help you navigate the tougher moments without letting one bad stretch dictate the rest of your race.

6. Give Recovery the Attention It Deserves

It’s easy to get caught up in the excitement of training for a new distance and feel like you need to keep adding more. But more training doesn’t always mean better training.

Ultra training can put a lot of stress on your body, especially as your long runs and time on feet increase. Recovery needs to be part of the plan, not something you squeeze in when you have time.

Pay attention to sleep, nutrition, strength training, and how you’re feeling between workouts. Don’t be afraid to adjust a training day when you’re carrying more fatigue than expected.

Consistency over the course of a training cycle will do more for you than trying to force every single workout.

Set yourself up for success. 

Training for an ultramarathon is about much more than building mileage. There’s a lot that goes into preparing for the distance, and the more thought you put into those details ahead of time, the better prepared you’ll be on race day.

You don’t need to have everything figured out from day one, but you should have a plan and be willing to adjust along the way. Every runner and every ultra is different, so what works for someone else may not necessarily work for you.

Enjoy the process, stay patient with your training, and remember that a lot of the confidence you’ll carry into race day comes from the preparation you put in along the way.

Codi J is a coach with Team RunRun. To learn more about her or to work with her, check out her coach profile.