How to prepare for your first ultramarathon

How to plan your training for an ultramarathon

Training for an ultramarathon requires a well-thought-out plan tailored to the unique demands of the event. Here are some key factors to keep in mind:

Gradual increase in volume: To help your body adapt and avoid overuse injuries, aim to increase your weekly mileage by about 10%. Plan for a “recovery week” every 3-4 weeks, where you reduce the intensity and distance to allow your body time to heal and rebuild.

Terrain-specific training: Whenever possible, practice running on terrain similar to the race course. Incorporate technical climbs and descents into your workouts to improve stability and refine your downhill technique, which can help prevent injuries.

Strength and endurance workouts: Include strength training exercises for your core and legs, such as squats, lunges, and planks. Building these supporting muscles is essential for reducing fatigue and maintaining good form during long races.

Back-to-back long runs: This strategy involves completing long runs on consecutive days to simulate the accumulated fatigue of an ultra race. Beginners might start with a long run followed by a shorter, easier run the next day. More advanced runners can take on two long runs back-to-back for an added challenge.

For more in-depth advice, check out our top 10 tips to elevate your trail running training plan.

Nutrition and hydration

Nutrition and hydration are essential pillars of any ultramarathon:

Test your nutrition during training: Use your long runs to try out different gels, energy bars, and whole foods like dried fruits and nuts. This trial-and-error approach helps you discover what your body can comfortably handle, reducing the risk of gastrointestinal issues on race day.

Plan your calorie intake: For an ultramarathon, aim to consume 200 to 300 calories per hour, adjusting based on your weight and effort level. A good strategy is to divide these calories into carbohydrates (60-90 g per hour), with smaller amounts of protein and fat. Experimenting with this plan during training will help you find the best approach for your needs.

Stay consistently hydrated: In hot weather, you can lose up to 1 liter of water per hour. Under normal conditions, aim to drink between 500 and 700 ml per hour. Be sure to adjust your electrolyte intake to avoid dehydration and low sodium levels (hyponatremia).

By testing and fine-tuning your nutrition and hydration strategies ahead of time, you can ensure a smoother, more comfortable race experience.

Mental preparation: The overlooked factor

In an ultramarathon, mental preparation is just as crucial as physical training. Here are a few key strategies to keep in mind:

Set realistic goals: Breaking the race into smaller, manageable segments can help you stay motivated. Instead of focusing solely on the finish line, set intermediate targets like reaching checkpoints or aid stations along the course.

Visualize success: Use positive visualization techniques to boost your mindset. Picture yourself crossing the finish line or successfully tackling a difficult section of the trail. This practice can help keep your spirits up and make it easier to push through moments of fatigue.

Create personal coping strategies: Ultra running can be mentally taxing as well as physically demanding. Develop techniques like mindful breathing or repeating a simple mantra (e.g., “one step at a time”) to help you stay focused and manage the inevitable discomfort.

By building mental resilience alongside your physical training, you’ll be better equipped to handle the unique challenges of an ultramarathon.

Choose the right gear

Having the right gear is crucial for a successful ultramarathon. Poor equipment choices can undermine both your training and race day performance and may even lead to injuries:

Footwear: Invest in shoes that offer ample cushioning, strong traction, and long-lasting durability. The NNormal Tomir 2.0 features the EExpure midsole for excellent cushioning and a natural feel during your run. Its Vibram® Megagrip Litebase outsole provides a secure grip on technical terrain while keeping the shoe’s weight to just 200 grams (size 42), allowing for a smoother stride and reduced muscle fatigue over long distances.

Clothing: Opt for lightweight, breathable layers to help prevent overheating. Choose quick-drying materials that protect against wind and rain, essential for adapting to unpredictable weather.

Hydration pack: Select an ergonomic hydration pack with enough storage capacity and easy-access pockets for water, food, and required gear. A well-designed pack can make a big difference in comfort and efficiency.

Trekking poles: Especially helpful on steep ascents, trekking poles redistribute effort to your upper body, easing the strain on your knees and reducing impact during long descents.

Choosing quality gear that suits the race conditions will help you perform at your best and minimize the risk of injuries.

Race strategy for your first ultramarathon

If you’re an experienced runner, you probably have your own race strategy dialed in. But for first-timers, having a solid plan is essential:

Pacing: Start conservatively to save energy for the final stretch. Focus on maintaining a steady, sustainable pace, even if it feels slower than what you’re used to. This approach will help you avoid burnout and leave you with enough reserves to push through the later stages of the race.

Managing breaks: Make the most of aid stations to refuel, rehydrate, and check in with how you’re feeling both physically and mentally. Keep your stops brief and efficient to avoid losing momentum and falling out of your rhythm.

Adaptability: Ultra trails are full of surprises. Be ready to adjust your plan based on how you feel, changes in weather, or unexpected challenges in the terrain. Flexibility is key to overcoming obstacles and finishing strong.

Having a well-thought-out strategy can make the difference between struggling through the race and truly enjoying the experience.

Post-race recovery

Recovery is a vital part of the ultra trail journey:

Rest: Your body will need several days, or even weeks, to fully recover after an ultra. Pay attention to how you feel, and resist the urge to jump back into intense training too quickly. Give your body the time it needs to heal.

Nutrition: Refuel within the first two hours post-race with a mix of protein and carbohydrates. This helps speed up muscle repair and restores your depleted glycogen levels, aiding in quicker recovery.

Reflection: Take time to assess your race experience and identify key moments—both highs and lows. This reflection will help you pinpoint areas for improvement and prepare you better for future events.

Running an ultramarathon is as much a mental challenge as it is a physical one. With thoughtful planning, a smart training approach, and the right gear—like NNormal’s trail running shoes—you’ll be well-equipped to tackle this incredible adventure and increase your chances of enjoying a successful finish.