Long-Distance Trail Running: What I Learned at the Ultra Distance That Changed How I Train

It was ten years of running marathons before I started running ultras. And I was under a mistaken impression of what “long” meant. The two ultras I did complete, the 50k and the 75k, taught me so many things that I would not have discovered had I stuck to marathon distance. Everything I do now is impacted by the lessons learned from those two ultras.

This is a condensed version of my insights regarding how I transitioned from running marathons for ten years to completing two ultra marathons, and then how everything I have learned since can be used to improve how one trains for all distances of long running.

Pacing is everything, and the right pace is slower than you think.

The single biggest mistake runners make at the ultra distance is starting out too fast. Most runners approach the ultra distance with a marathon mindset, and as a result start out at a pace that is far too quick for the demands of the ultra distance. In the ultra distance, the first few miles are the only miles that you can easily ruin the rest of your race with. I see this mistake again and again.

I made that same mistake in my first 50k, starting out at an 8:00 min/mile pace. By the time I hit mile 22 I was having to walk all of the up-hill sections at a pace of 14 minutes/mile and running the down-hill sections at 10 minutes/mile only to bonk on the flats at an 8:00 min/mile pace. The last 8 miles of the race would end up taking me a total of 2 hours to complete. Worth knowing.

My second ultra at 75k miles began at a 9:30 min/mile pace and held for 40k or so, than slowed slightly for the last 10k. The result was a completion 18 min earlier on what had to have been a more difficult course.

I’ve found that the rule of thumb for finding your starting pace for an ultra marathon is to subtract 90 seconds per mile from your goal marathon pace. For example, if you’d like to run a marathon in 3:30:00, your ultra starting pace would be approximately 6:30 per mile. Yes, it will feel slow for the first hour or so or running but trust me, it won’t feel slow after hour 5 of running. For my last ultra I tested this rule of thumb and finished 18 minutes ahead of time on a much harder course. This is how I actually train for long runs now.

Fueling has to happen before you are hungry

With Marathon running, 3 gels for 26 miles is sufficient, but with Ultra running, you are able to go through your glycogen stores in about 3 hours of running, so you have to run the rest of the Ultra on the fuel that you ingested prior to the run.

The realistic numbers:

200-300 calories per hour, starting in hour 1. Initially almost all calories that I am consuming during ultra-distance races are in the form of carbohydrates, with small amounts of protein and fat, usually after the 4th hour of running. By hour 5 most runners cannot stomach another gel. You can also use “real” food to fuel your body throughout the ultra. Examples are bananas, orange slices, etc. Also using salt tablets or even electrolyte capsules can be very helpful as well to keep your body running at its peak. Salt tablets or electrolyte capsules every 45 to 60 minutes, more in heat.

My fueling for both ultras consisted of: gels for hours 1-3, then 1/2 of a peanut butter sandwich in hour 4, 100 calories of a bag of pretzels in hour 5 and back to gels for remainder of ultra. I like to have cold soup at the ultra aid stations too. And, I always like to have coffee in my belly by hour 6, it helps in a big way.

The mental game changes at hour seven

The hardest hour of a marathon is the last hour of a marathon. The hardest hour or so of an ultra marathon is somewhere between hour six and hour eight. While you may be getting a bit tired in both scenarios, the difference between the two is mental. While you may be getting tired in both scenarios, in an ultra marathon you are running out of motivation. Why are you out there running an ultra marathon? The hardest hour or so of an ultra marathon is when the mental aspects of running an ultra marathon begin to take over and the physical demands of running long distances start to fade.

The tools that helped me through it:

I have all of the gear, water, salt, and fuel that I need with me for less than $60 per day. This advice is cheap.

Mantras – Written on a card pre-race and used as necessary when the brain starts to descend into a chatter of madness. 3 short phrases. Split up the remaining distance into 5km sections and complete each of those as you would a normal run for exercise. The next 5km is always doable. Finally, something to look forward to at the next aid station. That aid station then becomes a destination for you as well. A specific reason to be out there on the long lonely miles. Mine read: “Dad you can’t run I’ll run for you.” A simple slip of card was enough to get me through the hardest hour of my first ultra, hour seven.

Training adjustments that came from the ultras

New aspects of training that I have introduced into my marathon training program as a result of completing 2 ultras:

My long runs are now slower and longer than they were in the past. When doing long runs for marathon training, I typically run them at a 90 second per mile slower pace than normal. This is to help build an aerobic base. While this base will transfer well to faster racing paces, the reverse is not true. Back-to-back long runs. 20 on Sat. and 12 on Sun. for example. Help to teach legs to run while tired. Hiking. For some reason, a lot of people get hung up on this, but I think it is very important to train your power hiking on big uphills during your long runs. I am not talking about a leisurely stroll, but a full-on power hike at a high intensity for as long as it takes to get you up the hill. This, in my experience, is a skill that most finishers of ultra distances have and is something that you can train for. Practice fueling during your long runs. If you plan to be running 90 minutes or more, ingest food of some kind during the run. Even if you are not feeling the need for fuel, stomachs cannot magically digest large amounts of food at race pace. Work out your body to process calories on the run during long runs of 90+ minutes.

The gear that earned its place

If you ever plan to complete an ultra-distance event, I think you would do well to change up your marathon running gear to incorporate more ultra-specific options. More cushioning (though not as much as for pure running) and a lower stack height on highly technical courses would serve to make the transition smoother. Additionally, a well fitting vest with two soft flasks will allow you to take on fluids without reaching for a hose connected to a bladder. In cold weather, bring a beanie. In warm weather, a visor. And don’t be cheap here… invest in a good headlamp if there is any chance at all that you’ll be running in the dark and completing the event. A good headlamp is not something that you want to be scouring for on-line when tired and trying to finish.

Hands down the best piece of gear I’ve bought for ultra running is a good quality hydration vest with two front flasks. I’ve found drinking from a bottle while running to be so much easier than having to reach back for a hose to the bladder.

The honest summary

My simple assessment of ultra running is that ultra running is not longer marathon running. Yes you utilize the same primary muscles for running in both events; however, the rest of your training as well as your fueling, your gear, your mind will all need to be retooled in many different ways. By all means go run an ultra – learn all the patterns and then decide if you “like” or need to run another one. A single ultra will teach you so much that the marathon will never be able to teach you.