These changes don’t happen overnight, but they’re worth the effort. Knowing how your body adapts through endurance training can help you train smarter and avoid common mistakes. In this blog, we’ll break down what happens inside your body when you train and share simple, practical tips to get the most out of your runs. Let’s get started!

What Happens to Your Body During Endurance Training?

When you consistently train for endurance, your body undergoes remarkable transformations. Here are the key changes that help you go further, faster, and longer through endurance training:

1. Increased Mitochondria Density

Mitochondria are the “powerhouses” of your cells, producing the energy your muscles need during exercise. When you engage in endurance training, your body increases the number and efficiency of mitochondria, allowing you to generate more energy over longer periods.

Practical Tip: Include weekly aerobic sessions of 60–90 minutes at a comfortable pace. These runs are essential for building mitochondrial density and improving your endurance base. Learn more about building a solid endurance foundation here.

2. Improved VO2 Max

VO2 max measures how efficiently your body can use oxygen. With consistent endurance training, your heart, lungs, and muscles work together more effectively, delivering oxygen where it’s needed most.

Practical Tip: Add interval sessions to your training, such as 4 x 5-minute hard efforts with equal recovery. This pushes your cardiovascular system to adapt and improve. Check out our guide to VO2 max training.

3. Increased Glycogen Storage Capacity

Glycogen is your body’s primary energy source for long runs. Endurance training teaches your muscles to store more glycogen, giving you more fuel to keep going.

Practical Tip: Eat a carbohydrate-rich meal after your runs to replenish glycogen stores and support recovery. Discover the best fueling strategies for long runs.

4. Strengthened Musculoskeletal System

Your muscles, tendons, and ligaments adapt to handle the repetitive stress of long-distance running. This reduces your risk of injury and makes your body more durable, especially through endurance training.

Practical Tip: Incorporate strength training twice a week, focusing on exercises like squats, lunges, and calf raises to build a strong foundation. Check out this post by Jason Fitzgerald Lifting Weight for Runners.

Understanding these adaptations is the first step to training smarter. In the next section, we’ll explore how consistency plays a vital role in your progress with endurance training.

The Role of Consistency in Building Endurance

Consistency is the cornerstone of successful endurance training. While a single long run or interval session might feel like a big accomplishment, it’s the accumulation of steady, consistent efforts over time that leads to real progress.

Why Consistency Matters

When you train consistently, your body has the opportunity to adapt gradually. This reduces the risk of injury and allows for sustainable improvement. Frequent, moderate stress on your body encourages ongoing adaptations, such as improved cardiovascular efficiency and stronger muscles, without pushing you into overtraining.

Practical Tip: Create a weekly endurance training plan that includes a mix of long runs, recovery runs, and strength sessions. Aim for small, incremental increases in mileage or intensity to ensure steady progress.

Building Habits for Long-Term Success

Consistency isn’t just about the runs themselves; it’s about making endurance training a part of your routine. Simple habits, like scheduling runs at the same time each day or setting out your gear the night before, can make all the difference in sticking to your plan.

Practical Tip: Treat your training time as an unmissable appointment. Even short runs on busy days contribute to maintaining momentum and building discipline.

By staying consistent with your endurance training, you’ll lay the groundwork for long-term success. The next section will explore how to measure and track your progress to stay motivated and on course.

How to Measure and Track Your Progress

Tracking your progress is key to staying motivated and ensuring that your endurance training is on the right track. By monitoring your improvements, you can make informed adjustments and celebrate milestones along the way.

Key Metrics to Monitor

1. Pace and Distance: Notice improvements in your average pace or your ability to maintain it over longer distances.
2. Heart Rate: Track your heart rate during runs to gauge effort. A lower heart rate at the same pace indicates improved efficiency from endurance training.
3. Recovery Time: Pay attention to how quickly you recover after hard workouts. Faster recovery is a sign of progress.
4. Perceived Effort: Use a scale of 1–10 to rate how hard a run feels. Over time, the same effort should feel easier.

Practical Tip: Use a simple training log to record these metrics. Note how you felt during each run and include any external factors like weather or terrain.

Tools to Help You Track

You don’t need fancy equipment to track your progress, but tools like GPS watches or apps can make it easier. These can log your runs, track your splits, and provide insights into your performance trends over time.

Practical Tip: Choose a method that fits your style. Whether it’s an app, a spreadsheet, or a journal, consistency in tracking is what matters most.

By keeping tabs on your endurance training progress, you’ll not only stay motivated but also ensure that your training is effectively preparing you for race day. In the next section, we’ll cover common pitfalls and how to avoid them for sustained improvement.

Common Pitfalls and How to Avoid Them

Even the most dedicated runners face challenges along the way. Here are some common pitfalls that can derail your progress and tips to overcome them:

1. Overtraining

Pushing too hard without adequate recovery can lead to fatigue, burnout, or injury. Signs of overtraining include persistent soreness, trouble sleeping, and a decline in performance.

Practical Tip: Schedule at least one rest day per week (most of my athletes take two) and listen to your body. If you feel unusually tired, consider swapping a hard session for an easy run or a rest day.

2. Neglecting Recovery

Recovery is just as important as the workouts themselves. Skipping recovery runs, foam rolling, or proper nutrition can stall your progress.

Practical Tip: Prioritize recovery with low-intensity runs, stretching, and balanced meals. Think of recovery as an investment in your next endurance training workout.

3. Skipping Strength Training

Running alone isn’t enough to build a resilient body. Ignoring strength training can leave you vulnerable to injuries.

Practical Tip: Add two strength sessions per week focusing on key muscle groups like your core, legs, and hips. Short, focused sessions can make a big difference.

4. Poor Nutrition

Under-fueling or choosing the wrong foods can leave you feeling sluggish and hinder your adaptations.

Practical Tip: Plan balanced meals with carbohydrates, protein, and healthy fats. Fuel your long runs with easy-to-digest snacks to keep your energy steady.

By recognizing and addressing these pitfalls, you’ll set yourself up for sustained improvement and long-term success with endurance training. In the final section, we’ll bring it all together and outline your next steps.

Conclusion: Putting It All Together

Training for endurance is a journey of gradual progress and intentional effort. By understanding how your body adapts through endurance training, staying consistent, tracking your progress, and avoiding common pitfalls, you’ll build a solid foundation for long-term success.

Every run you complete, no matter how small, contributes to your growth as an athlete. Remember that endurance isn’t built overnight—it’s the result of dedication and patience over time. Celebrate your milestones, learn from setbacks, and keep pushing forward.

Call to Action: Ready to take the next step in your endurance training? Explore more tips and resources on our blog or download my free base training plan. Let’s make this your strongest season yet!

Ultra running, a sport that tests the limits of endurance and mental fortitude, demands a nuanced approach to nutrition, especially when it comes to caloric intake. Understanding calories per hour in ultrarunning is crucial for maintaining energy levels and optimizing performance.

Caloric Intake for Ultra Runners

The general guideline for ultra runners is to consume between 200 and 300 calories per hour. This intake is predominantly in the form of carbohydrates, equating to about 50 to 75 grams per hour. It’s the maximum most runners can digest without experiencing stomach issues. However, these figures can vary based on several factors such as gender, body size, experience, and race conditions.

Gender and Body Size Considerations

Men, particularly those with more lean body mass or who are larger or more experienced runners, might be able to ingest more calories per hour. In contrast, female runners, especially those who are smaller or newer to ultra running, might find that around 200 calories per hour is their limit.

The Challenge of Caloric Absorption

While runners may burn approximately 400 to 600 calories per hour during an ultra run, the body can only absorb about 240 to 280 calories per hour. This creates a caloric deficit that, although impossible to completely overcome during the run, needs to be managed through smart and early nutrition strategies. This very reason is why understanding calories per hour in ultrarunning is so important.

Personalizing Your Caloric Strategy

One size does not fit all in ultra running. Each runner has unique dietary needs and digestion capabilities. To discover what works best for you, experiment with different types of fuel, such as energy gels, chews, bars, real food, or sports drinks during your training runs. This personal experimentation is crucial to figuring out your optimal caloric intake per hour.

Incorporating Real Food

In addition to packaged nutrition like gels and bars, incorporating real food options can be beneficial. For instance, fruits and crackers provide both quick and sustained energy. Discovering your personal preferences and digestion capabilities is a trial-and-error process, but essential for your ultra running success.

Training with the Right Fuel

Proper training isn’t just about the miles you run; it’s also about training your digestive system to handle the fuel you plan to consume during the race. This is where a customized training plan can be invaluable. Integrating nutritional strategy into your training plan ensures you are as prepared nutritionally as you are physically.

Learning from Experts

For more insights on ultra running, consider exploring the must-read running books that I recommended in a previous post. These resources can provide valuable knowledge on nutrition and training strategies.

In the next section, we will delve into the specifics of carbohydrate consumption and explore how ultra runners can effectively manage their energy needs during long races.

The Importance of Carbohydrates in Ultra Running

Carbohydrate Needs for Ultra Runners

Carbohydrates are the primary fuel source for ultra runners. Research suggests that runners should aim for 1 gram per kilogram of body weight per hour for men and 0.8 grams per kilogram per hour for women during ultra events. This tailored approach helps in meeting the high-energy demands of ultra running while keeping individual differences in mind.

Tailoring Carbohydrate Intake

The type of carbohydrates you consume matters as well. Fast-absorbing carbs like those found in energy gels and sports drinks are beneficial during the race for quick energy. However, incorporating complex carbohydrates in meals leading up to the event ensures sustained energy release.

Overcoming the Caloric Deficit Challenge

As mentioned earlier, there’s a significant discrepancy between the calories burned and the amount the body can absorb during an ultra run. This inevitable caloric deficit makes it crucial to start fueling early in the race and continue consistently, even if you’re not feeling hungry or low on energy. Tracking calories per hour in ultrarunning and consistent fueling helps in mitigating the energy deficit over the long run.

Strategies for Caloric Intake

• Start Early: Begin fueling within the first hour of the race.
• Be Consistent: Aim for regular intervals (every 20-30 minutes) to take in calories.
• Mix It Up: Use a combination of gels, chews, real food, and liquids to maintain interest and avoid gastrointestinal distress.

Nutrition Beyond Calories

While focusing on calories is crucial, ultra runners should not overlook other nutritional aspects. Hydration and electrolyte balance are also vital for performance and health. It’s important to pair your calorie intake with appropriate fluid and electrolyte consumption to avoid issues like dehydration or hyponatremia.

Key Nutritional Elements

• Hydration: Monitoring fluid intake is as important as calorie consumption.
• Electrolytes: Sodium, potassium, and magnesium are key electrolytes to replenish during long runs.

Nutritional Balance for Recovery

Post-run nutrition is equally important. Consuming a balanced mix of carbohydrates, proteins, and fats aids in recovery. This is where understanding calories per hour in ultrarunning and implementing effective nutrition strategies becomes crucial. Proper nutrition supports not only recovery but also prepares your body for the next training session or race.

The Role of a Coach in Nutrition Planning

An experienced ultra running coach can be a game-changer in helping you plan and execute your nutrition strategy. They can provide customized advice tailored to your body’s needs, training intensity, and race goals. Explore how a coach can support your ultra running journey by reading about the 4 Pillars of Ultra Running.

Advanced Tips for Optimizing Caloric Intake in Ultra Running

Adapting to Race Conditions

Ultra marathons often involve varying conditions like altitude, temperature, and terrain, which can impact caloric needs. For instance, running in colder temperatures or at higher altitudes may increase calorie requirements. It’s important to be flexible and adjust your intake based on these conditions.

Listening to Your Body

Understanding your body’s signals during an ultra is crucial. Symptoms like fatigue, hunger, or gastrointestinal discomfort can indicate the need to adjust your calorie intake. Being attuned to these signals helps in making real-time decisions about fueling.

Training Your Gut

Just as you train your muscles for endurance, it’s essential to train your gut to handle the food and drinks you plan to consume during the race. This means practicing your nutrition strategy during long training runs, tracking calories per hour in ultrarunning and allowing your digestive system to adapt.

Race Day Strategies

On race day, having a well-planned nutrition strategy is key. This includes knowing what foods and drinks you’ll consume, at what intervals, and how you’ll carry them.

Packing Smart

• Choose portable and easy-to-digest options.
• Plan for accessibility, using hydration packs or belts for easy access to nutrition.

Mental Preparedness

Staying mentally sharp is vital in ultra running. Consuming enough calories helps maintain cognitive function, which is crucial for navigating courses and making sound decisions during the race.

Balancing Nutrition with Other Training Aspects

While nutrition is a significant part of ultra running, it’s just one piece of the puzzle. Balancing it with proper training, rest, and mental preparation is crucial. Incorporate diverse workouts to keep your training engaging and effective by exploring options like these 4 workouts.

Continuous Learning and Adaptation

Ultra running is a journey of continuous learning. Embrace a growth mindset to constantly improve and adapt your nutrition and training strategies. Learn more about the importance of mindset in ultra running at Fixed vs. Growth Mindset.

Conclusion

Understanding and optimizing your caloric intake per hour is a fundamental aspect of ultra running. Tailoring your nutrition strategy to your personal needs, race conditions, and body signals is essential for the performance and enjoyment of the sport. Remember, ultra running is as much about mental and physical preparation as it is about nutrition.

The countless variables that go into training for and running an ultramarathon can be overwhelming. So I wrote this article about the ins and outs of what it takes to tackle the ultra challenge successfully. From understanding the unique demands of ultramarathons to investing in comprehensive training, proper nutrition, mental fortitude, and the right gear, each element plays a critical role in your journey.

Before I dive into the details let me share a quick story. A few years back, I was running a 100-miler, and around mile 80, I hit a wall. Not a literal one, thank goodness, but the mental kind. I thought to myself, ”I can’t do this…” A little while later my wife told me “You’ve already done 80; you’re just negotiating with the final 20.” I was able to shift my focus, tap into that deep well of mental grit, and push through. That’s the Ultra Challenge in a nutshell. It’s not just about how fast or how far you can run; it’s about conquering those inner demons that shout “quit” when you’re striving for “complete.”

Ready to dive in? Let’s go.

The Anatomy of an Ultramarathon ????

Alright, so we’ve established that ultramarathons are a whole different beast. But what exactly defines an “ultramarathon”? Technically any distance above a marathon (26.2 miles), is considered an ultramarathon.

The cool thing about ultramarathons is that there is a lot of variety with the type of ultra you can do. You’ve got your timed races, where it’s about covering as much distance as you can within a set timeframe—think 12, 24, 48 hours, or even more. Then there are fixed-distance races, ranging from 50K to 100 miles or even more. Let’s not forget multi-day events; it’s like the Tour de France of running!!

Now, physiologically speaking, running these distances isn’t just “more of the same.” It’s a whole new ball game. Your body taps into energy reserves you didn’t even know existed. Imagine asking your car to not only run on fumes but to do so while going uphill, in the mud, for hours on end. That’s what you’re asking of your body, especially in those last miles.

The Importance of Proper Training ????

Ultramarathons are an incredible challenge that requires a serious commitment to training. If you’ve done marathons before, you have a good starting point, but it’s important to understand that training for an ultra takes a different approach. Long runs will be crucial, but they should be balanced with other types of workouts.

While high mileage may seem like the way to go, it’s not always the best strategy. In fact, focusing solely on racking up miles could lead to overuse injuries. Incorporating speedwork and tempo runs can be beneficial, but moderation is key to avoiding overtraining.

Cross-training is another aspect that should not be overlooked. Adding in activities like cycling or swimming can offer a nice break from running, while also building overall strength and reducing the risk of injury. Skipping cross-training might not seem like a big deal at first, but it could catch up to you in the long run.

So, while the excitement of tackling an ultramarathon can be invigorating, taking a thoughtful and balanced approach to training is recommended for long-term success.

Nutritional Requirements ????

When it comes to ultramarathons, nutrition isn’t just a side note; it’s a cornerstone of your success. The dietary needs during, and after such a long event are quite different from shorter races. Proper fueling can make a significant difference in your performance and overall experience.

During the race, you’ll need to replenish not just calories, but also electrolytes. While energy gels and bars are convenient, real food options like fruits or sandwiches can offer sustained energy. It’s a good idea to test different foods during your training runs to see what sits well with your stomach.

Post-race, recovery nutrition is critical. Protein and carbohydrates are necessary to help repair muscles and replenish glycogen stores. Adequate hydration is also crucial, especially if you’ve been running in hot conditions.

Nutritional mistakes can be common, particularly for those new to ultramarathons. For instance, overconsumption or underconsumption of calories during the race can both have adverse effects. Therefore, it’s recommended to develop a nutrition plan and test it during your training.

Taking a careful and researched approach to your nutrition strategy can go a long way in helping you meet the ultra challenge successfully.

Mental Fortitude: Make or Break ????

The physical aspects of ultramarathon running are undeniably demanding, but the mental component is just as critical, if not more so. Building mental strength is an essential part of training for an ultramarathon, as you’re likely to encounter various psychological barriers throughout the race.

One common issue many ultrarunners face is the “wall,” a point where both physical and mental fatigue collide, making it difficult to continue. Developing mental tools such as positive self-talk, mindfulness, and focus techniques can help you break through this barrier. Some runners also find visualization effective, where you picture yourself successfully crossing the finish line or overcoming difficult parts of the course.

The role of mental toughness doesn’t just start on race day. Your training runs can serve as valuable opportunities to practice these mental strategies. For instance, when you’re fatigued during a long run, trying to shift your focus from discomfort to your breathing or cadence can be a helpful exercise in mental conditioning.

Support from friends, family, and fellow runners can also make a big difference. A support network not only provides practical help like pacing or supplying nutrition during the race but also offers emotional encouragement, which can be invaluable in boosting your mental resilience.

In summary, while ultramarathons are physically grueling, your mental fortitude could very well be the make-or-break factor in successfully completing the race. Hence, it’s recommended to incorporate mental training into your overall preparation.

Gear Essentials ????

Selecting the right gear can have a substantial impact on your ultramarathon experience. Given the long duration and varying conditions of these races, your choice of equipment needs to be both comfortable and functional.

Footwear is arguably the most critical piece of gear. It’s essential to find shoes that offer the right balance of support, cushioning, and traction for your specific race conditions. I recommend having multiple pairs of shoes to switch into during longer races, especially if weather conditions are unpredictable.

Clothing should be moisture-wicking and breathable to help regulate body temperature. Depending on the climate and time of year, layering may be necessary. Always test your gear during training runs to ensure comfort and fit. Remember that what feels okay during a 10-mile run might not be suitable for a 50- or 100-mile journey.

Don’t underestimate the importance of smaller items like socks, gloves, and hats. Merino wool or synthetic fabrics are usually a good choice for socks, as they wick moisture away from the skin. Gloves and hats are essential for colder races and should be easily removable as you warm up.

Accessories like hydration packs, headlamps, and GPS watches can also be invaluable. A reliable hydration system is crucial to keep you fueled, especially in races without frequent aid stations. Headlamps are a must for nighttime or early morning running, and GPS watches can help you monitor pace and distance.

Overall, taking the time to carefully choose and test your gear can improve both your performance and comfort, making your ultramarathon challenge more manageable and enjoyable.

Race Day Strategies????

Finally, let’s talk about the big day itself. When you toe the line at the start of an ultramarathon, the culmination of your months of preparation comes into play. Having a solid strategy for race day can help guide you through the challenges that lie ahead.

Pacing is crucial, especially in the early stages when adrenaline and excitement can tempt you to start too fast. Establishing a sustainable effort that you can maintain throughout the race is a wise approach.

Nutrition and hydration during the race should be consistent with what you’ve practiced in training. This is not the time to try new energy gels or drinks; stick to what you know your body tolerates well. Timing your nutrition can be equally important. Consuming small amounts of food and fluid at regular intervals can help maintain energy levels and prevent gastrointestinal issues.

If your race involves varied terrain or changes in elevation, plan your strategy accordingly. Walking the uphill section will conserve energy for the later stages of the race. This tactic can be especially useful in longer events where fatigue becomes more of a factor.

Lastly, don’t underestimate the power of a positive mindset. When the going gets tough, having mental cues or mantras can keep you focused and motivated. Remember why you took on this challenge in the first place and draw strength from your training and preparation.

Having a well-thought-out race day strategy can significantly influence your performance and overall experience in tackling the ultra challenge.

Are You Ready for the Ultra Challenge?

So, there you have it—the ins and outs of what it takes to tackle the ultra challenge successfully. From understanding the unique demands of ultramarathons to investing in comprehensive training, proper nutrition, mental fortitude, and the right gear, each element plays a critical role in your journey.

The beauty of ultrarunning is its ability to push boundaries—both physical and mental. It’s a sport that demands respect, preparation, and a deep understanding of your own limits and capabilities. But the rewards, from personal achievement to a sense of community with fellow runners, make all the hard work worthwhile.

If you’re considering taking the plunge into ultramarathons, be prepared for a transformative experience. It’s not just about crossing the finish line; it’s about the lessons you’ll learn and the person you’ll become along the way.

While the journey is long and the challenge immense, with the right approach and mindset, the ultra challenge is not only attainable but also incredibly fulfilling. So, ask yourself: Are you ready to take on the ultra challenge?

Additional Resources and Further Reading

If you’ve made it this far, you’re likely serious about taking on the ultra challenge. To help you in your journey, here are some additional resources and recommended readings that can offer further insights and tips

Books: ????

   – “Born to Run” by Christopher McDougall

   – “Eat and Run” by Scott Jurek

   – “Ultramarathon Man” by Dean Karnazes

Websites: ????

   – UltraRunning Magazine (https://ultrarunning.com/)

   – [iRunFar (https://www.irunfar.com/)

   –  Trail Runner (https://trailrunnermag.com/)

Podcasts:????

   – “Trail Runner Nation”

   – “The UltraRunner Podcast”

   – “Talk Ultra”

Community and Forums: 

   –  Run Ultra Forums (https://www.runultra.co.uk/Information/Ultra-Running-Community)

While this list is not exhaustive, these resources offer a good starting point for deepening your knowledge and connecting with a community of like-minded individuals.

Ultramarathons are a different beast altogether, aren’t they? The thrill of the distance, the test of endurance – it’s the kind of challenge only the brave take on. But as with all great challenges, there are pitfalls along the way. I’ve been coaching ultramarathon runners for quite a while now, and there’s nothing more rewarding than seeing someone cross that finish line for the first time. 

Funny story: I remember coaching one of my earliest clients, Mark. He was dedicated, putting in the miles, and we were confident about his upcoming race. But then, during his first 50-miler, he hit a wall at mile 35. Not because of a lack of physical preparation, but due to a rookie nutrition mistake. We did not do a good job of dialing in his nutrition during training, and let’s just say his stomach wasn’t a fan. It was a hard-learned lesson about the importance of meticulous preparation in every aspect of the race.

But hey, that’s why you’ve got coaches like me, right? To ensure you learn from others’ hiccups and have the smoothest run possible. So, let’s dive in and uncover the top three mistakes you definitely want to avoid if you’re eyeing that ultramarathon finish line!

Mistake #1: Inadequate Training Volume and Intensity

Man, if I had a dime for every time someone told me, “But I’ve been running every day!” I’d probably be able to fund my own ultramarathon event! ???? But here’s the thing: it’s not just about running every day; it’s about *how* and *how much* you run.

What’s the Deal?

Running a marathon is impressive, but an ultramarathon? It’s a whole other world. It’s like comparing a 5k jog in your neighborhood to scaling a mountain. This means you need to up both your mileage and the variety of your training intensity.

I had another runner, Sarah. Great spirit, and was super motivated. She trained consistently but mostly stuck to her comfortable pace. Result? She struggled in the final stretches of her first ultramarathon because her body wasn’t prepared for the varied demands of the trail.

Pro-tip:  

Remember the 80/20 rule. About 80% of your runs should be at a comfortable, conversational pace. This helps build that much-needed endurance. The remaining 20%? Spice it up! Mix in some high-intensity interval training, hill sprints, and tempo runs. This way, your body gets accustomed to different stress levels and can respond better on race day. And trust me, when you’re 75 miles in and hit a steep incline, you’ll be thankful for every hill sprint you did!

Mistake #2: Ignoring Nutrition and Hydration

Alright, let’s chat about fuel. Imagine setting off on a cross-country road trip in your car and thinking, “Eh, I’ll just wing it with the gas.” Crazy, right? Yet, so many runners metaphorically do just that with their bodies during ultramarathons.

Here’s the Lowdown:

Your body is an engine, and just like any vehicle, it needs the right kind of fuel to keep going, especially over ultra-distances. Neglecting proper nutrition or hydration is like expecting a car to run on fumes. Not gonna happen!

We all know the runner who thought “If energy gels worked for marathoners, then I’d just take a bunch of them during an ultra. No real food, just gels.” By mile 40….. that runner learned that he was completely over the taste and texture of super sweet gels.

**Golden Tip:**  

Train your stomach just like you train your legs. Use your long training runs to test different foods, energy gels, and hydration strategies. What feels good? What gives you that sustained energy? And, super important, what doesn’t upset your stomach? Remember, you’ll be eating on the go for hours. Finding the right balance between carbs, fats, proteins, and fluids can be the difference between smashing that finish line or bonking mid-race.

Mistake #3: Neglecting Mental Preparation ????

Okay, let’s get real for a sec. The body is one thing, but the mind? It’s the silent powerhouse behind every successful ultramarathon finish. Think about it: when your legs are aching, and you’re miles from the finish, what keeps you going? Your noggin.

The Real Talk:  

Physical training is crucial, no doubt. But if you’re mentally unprepared, you might find yourself quitting even if your legs still have some gas in the tank. Ultramarathons are as much a test of mental grit as they are of physical stamina.

Reminds me of my race at the Indiana Trails 100-miler. Physically, I was more than ready, but I was feeling overwhelmed by the expectations I had set for myself. I broke the race into smaller chunks in my mind, focusing on one checkpoint at a time. By race day, instead of being overwhelmed by the entire 100 miles, I was excited for 5 20-mile loops.

Pro Insight:

Mental training is a game-changer. Incorporate visualization exercises into your routine. Picture yourself crossing that finish line, pushing through tough spots, and celebrating the victory. Meditation can also help you stay present and focused during those long hours on the trail. Remember, every mile is a journey in itself. Embrace each one, and before you know it, you’ll be at the finish line with a massive grin on your face!

So there we have it, these three mistakes might seem simple on the surface, but they’ve tripped up many a runner. The trail is unpredictable, but with the right prep – both physically and mentally – you’ve got this in the bag.

I’ve been on this journey with countless runners, and all of them face some sort of obstacle(s). Yet, at the end of the day, every single one of them had a tale to tell, a lesson learned, and an experience that was truly theirs.

To wrap things up, just remember:

1. Train smart, not just hard.
2. Fuel and hydrate with purpose and knowledge.
3. Your mind is your secret weapon – harness its power!

And hey, always know that I’m here cheering you on, every step of the way. So lace up, hit the trails, and let’s make some ultra memories!

Getting a professional massage is worth its weight in gold but can be costly. That’s why self-massage is so beneficial. You can extend the time between professional massage visits with just a little bit of effort daily.

Here are some tools that will help you master your self-massage.

Foam Roller

Great for larger muscle groups of the legs. Hamstring, quads, calves, etc., etc.

Massage stick

If rolling around on the ground isn’t your thing or on the go, the stick is great for all portions of the legs.

Lacrosse Ball

Great for targeting deeper muscles of the glutes and piriformis.

Golf ball

Great for the tight areas like the bottom of the foot

Foam Block

Great for elevating the golf or lacrosse ball for added pressure

However, its stores are the lowest in the body.

Fat is the body’s most abundant fuel source.

However, the process for the body to use fat as fuel takes longer and is not ideal at higher intensities

As ultrarunners, we can use a higher percentage of fat as fuel because we are running at lower intensities.

Follow these 3 simple steps to help train your body to use fat as a fuel faster and longer.

1 – Fat won’t be utilized in the presence of carbs.

Go on fasted runs to train your body to tap into fat sooner.

2 – % of Fat utilization is directly proportional to training intensity.

Slow down and usage of fats goes up, speed up and usage of carbs go up.

3 – You can train your body to use fat as fuel sooner & at higher intensities.

Progress the duration or intensity of your fasted runs to stress the body to use fat longer.

⁣Every runner has a performance threshold. You are always running at a percentage of that threshold. The faster or harder you run, the closer you are to that threshold. The closer you are to that threshold.⁣

• ⁣The more oxygen your body needs⁣
• The higher your heart rate⁣
• The more energy you burn⁣
• The more fuel you need⁣

By running fast you can increase your performance threshold. Here are my 5 tips to get you started with incorporating speed work into your ultra training. To have a plan tailored just for you, fill out our runner intake form and we’ll schedule a free 60-minute discovery call.

Surges

Periods of very fast running in the middle of a run with a period of easy running for recovery.

Fartlek‘s

Faster running for periods of time. Typically there is no pace or distance goal. You run what feels good for the day.

Hill sprints/strides

Done at the end of runs. Find a hill or flat section and sprint up it for 6-10 seconds and then recover completely between reps. Also, a great way to work on form.

Long run variations

You can add in surges, fartleks, or any other variability to break up a long run. Instead of running long for 90 mins try warming up for 20 mins and then 3 x 1 mile moderate with 1 mile easy. Your long run will be over before you know it and you’ve touched on speed without adding too much fatigue.

What did you prioritize in your base training? Leave a comment below!