10 things to know about your first ultra marathon

Ultra running provides personal growth, a welcoming community and so much more.

By Henry Howard

The trail and ultra running community offers a welcoming vibe, unmatched support and memorable experiences. After runners decide to take the plunge into longer races and finish their first ultra, they often stay for a while.

That was the case for me. And I am grateful for pursuing my first ultra, which has led to so many wonderful friends, experiences and memories.

As of this writing, I have completed 44 distances of a marathon or longer, pretty evenly split between the traditional 26.2 miles and ultra races. Right now, I do about four to six races a year, focused on trails and ultras but work in a road race now and then to mix it up.

For the ultra curious, I’ve previously written about preparing for your first ultra. Going into one’s debut, there are other helpful tips since the experience is different than the vast majority of marathons.

Here are 10 things to know about your first ultra marathon.

1. Adjust your time goals: At the start line of my first ultra, a 50K on trails, another first-timer asked a veteran about a time goal. “Take your marathon PR and double it,” she said, before adding. “Then add an hour.” That was a shock to me. While my finishing time was better than her projection, her point is still valid. Runners will experience slower times on trails due to the varied terrain, longer distance and other factors. My advice would be to find joy in the adventure, embrace the moment and smile every mile.

2. Forge a bond with the community: Harkening back to that first ultra, I clearly a remember a bearded aid station volunteer approaching me and pleasantly asking me what I needed. I asked him to fill my water bottlers while I went to graze on the snacks on the table. After quickly filling the bottles and repacking them in my vest, he asked what else I needed. Since the race was an out-and-back, I just thanked him and said that I’ll see him again in a few hours. He was not an anomaly, aid station volunteers at trail and ultra races are incredibly helpful.

3. Eat snacks and run a little: For these longer races, runners are burning a ton more calories and staying out for a good part of the day, or more than a full day, so aid stations provide the fuel to keep them going. I have run ultras from barely over a marathon to 100-mile races. I have seen everything at aid stations from standard fare like chips, cookies and bananas to items like burgers, pizza, tacos and pancakes. Thirsty? Aid station beverages often include water, electrolyte mixes, soda and Fireball. Keep on fueling to maintain energy throughout the race.

4. Be prepared: A longer race could mean greater shifts in the weather conditions. You may want to have additional layers to keep warm when the temperatures fall. Or know where you can stash gear if the day gets hotter. Even if there is only a small chance of rain, it’s advisable to prepare in case you need protection from the rain or other elements. Longer ultras, including multi-day ones, often have a mandatory gear list. If your race has required gear, start planning your kit sooner, rather than later.

5. Practice with your gear: Have a special shirt or shorts picked out for your first ultra? Great! Don’t save them — or anything else — until the big day. Experienced road runners know the saying, “nothing new on race day.” That message is amplified for longer races. If an article of clothing causes chafing, it’s much better to know about it during a typical training run than during mile 10 of an ultra. That same principle applies to gear, too. Determine what you’ll use to carry hydration and nutrition, and a headlamp or waist light if you might be racing in the dark. Use your training runs not just to build fitness, but to dial in your gear on race day. (Chafing and blisters can quickly derail one’s race. I have used Squirrel’s Nut Butter (SNB) in all kinds of conditions from subzero temperatures to 100-degree runs, and from rainy days to runs through the snow. Through it all, SNB has prevented blisters 100% of the time. Try it for yourself and use code lubeyourfriends at their website for 15% off.)

6. 

   Plan your nutrition and hydration strategy: Just like with your gear, it’s critical to practice your nutrition and hydration plan before the race. Now, your longest training run will still be short of the ultra distance. However, you should be able to get an idea of how your GI system handles your nutrition and hydration of choice. There are lots of options to choose from and what works for one runner may not work for another. Find what works for you and perfect your strategy as you get closer to race day. (The Feed has a large assortment of nutrition and hydration products, supplements, recovery items and more. It’s a great resource for endurance athletes, whether you are stocking up on your favorites, trying out new samples or somewhere in between.)

7. Build mental strength: This will come naturally with proper training. As you ramp up your mileage, there will be times you don’t feel like heading out for a long run. There will be times when you work through a problem on the trails. There will be times when you fall into a negative head space. By preserving through those times, problem solving as you go and gaining confidence, you will build the mental strength necessary for a good performance on race day.

8. Embrace the pain cave: The race will get hard. Think about what the race means to you ahead of time. And when doubts creep in, summon that “why” — so you can refocus the mind and keep moving forward toward your goal.

9. Make new friends: Ultra runners forge unique bonds as they maneuver through the miles. The shared suffering tears down any walls and it’s easy to make friends as the miles pass by. Be open to chatting with other runners as you slog through the miles, making new friends who you can celebrate with after you cross the finish line.

10. Never say never: After the race, you’ll likely swear off every doing another ultra. As time passes and the body recovers, there’s a good chance you’ll be scrolling UltraSignUp looking for another adventure. Welcome to the club.

Ready for your first ultra? I have coaching spots available and would be honored to guide you to whatever epic challenge awaits you. Contact me here for a free, no-obligation chat to see if we are a good match.