3 Critical Long Run Ultramarathon Training Tips

Hey there, soon-to-be ultramarathoners! If you are new to the sport of ultramarathon running and have reached the exciting phase of training where you are running longer distances than you have ever run during your weekly long runs, I have a few professional training tips that will help you complete your first ultramarathon. As an ultramarathon coach, I’ve seen many runners make incredible progress, and I want to share three key tips to help you safely increase your distance.

First, listen to your body. As you extend your long runs, your body will respond in ways you might not expect. Pay attention to any new aches or fatigue levels. It’s crucial to differentiate between mere discomfort from hard work and real pain that lingers throughout or even after your run, as this could indicate an injury. If something doesn’t feel right, don’t hesitate to dial it back a bit. Running your first ultra is an adventure and it's part of your unique story. So, don't compare yourself or your progress or your struggles for that matter, to anyone else's. This is your journey, your growth process, and your accomplishment, there's no shame in getting to the finish line differently than others.

Next, focus on your fueling strategy during long runs. As you increase mileage, your body will need more energy. Experiment with different types of fuel—gels, bars, even real food (fruit, pretzels, candy, etc.) to see what works best for you. Make sure you are taking in a proper electrolyte blend, especially on those longer outings. Practice your nutrition plan during training so you nail it on race day. This is trial and error for most so don't be discouraged if something doesn't work for you during a training run. This just means you are closer to forming a solid race day strategy.

Lastly, incorporate the run-walk strategy. A run-walk strategy helps prevent early fatigue, reduces injury risk, and improves endurance by allowing periods of recovery during your training run. At first you may think it’s counterproductive to take walk breaks but trust me, everyone does it and almost no one runs an ultramarathon without slowing down and walking for a little. Your body will thank you as you increase your mileage.

Remember, increasing your long run distance is a journey, not a race. Enjoy the process, stay patient, and celebrate those milestones along the way. Happy running!

- Coach Danny