Trevor and I are training for the Eiger Ultra Trail in Switzerland this July and sharing the journey on the podcast.

My first ultra marathon was a 40 mile road race in Idaho Falls. Two months later I ran a trail 50k in Illinois and one month after that ran the North Face Endurance Challenge 50 Miler in Wisconsin -a trail race in the Kettle Moraine State Forest. Whether your ultra is on roads or trails here are some tips to help you train!

How to Train for an Ultra Marathon

In some ways, training for a 50k is very similar to training for a marathon. The aim is to build on your endurance base and support structures through easy runs, hills, long runs, and core/strength training.

It can also be beneficial to sign up for a marathon three weeks out from your 50k to use as a final long training run before you go into the tapering period.

If you’re aiming for a 50 miler or beyond the training is going to be more intense than marathon training and you don’t want to rush the process. Make sure you start with a solid endurance base and are healthy. Anytime you’re looking to go a longer distance you want to make sure that you’re not currently dealing with injuries or starting from scratch with your fitness.

Choose the race wisely

Ultra-marathons will vary widely in the level of difficulty depending on a number of factors. These may include:

• Altitude: Look at the starting and overall elevation. Races at altitude will be significantly more difficult if you don’t live or train at altitude.
• Elevation gain: Elevation gain and loss can range from fairly flat to thousands of feet in changes.
• Course: A rocky single track course will be a lot more technically challenging than a groomed trail or road. Gentle loops make logistics a lot easier versus point to point courses.
• Temperature: The time of year can make a big difference in your experience. Any extremes in temperature will make the race more challenging.
• Size: Look back at past years to gauge the approximate number of participants. If you’re nervous about being out on the course on your own you may want to choose a larger race.
• Support: There are varying amounts of support offered at the ultra marathons. Some ultras have aid stations every couple of miles while others may have you running multiple miles in between. Also be aware of how much support is offered at each aid station. This can vary from a full array of fluids, food, electrolytes, bathrooms, and medical to a few jugs of water in the middle of nowhere.

A good directory for finding ultramarathons around the world is Ahotu.com.

Podcast listener Deb Brown completed the TMB and then a 100k a couple weeks later

Train for the course you’ll be running

The more you can run in conditions similar to your race the better you’ll be prepared. This doesn’t mean that you have to do 100% of your runs on trails if you’re training for a trail 50k. But if you’re exclusively a road runner then it is vital that you start to experiment on a variety of trail conditions.

Trail running can feel like a new skill set when it comes to pacing, concentration, gear/preparation, and navigation. I recommend that you do at least 50% of your long runs on trails if you’re training for a trail ultra. My first ultra was a 40 mile road race which was a very different experience from a trail ultra. But I’ve had trail marathons (like the Leadville Marathon) that have been more challenging than a flatter, low altitude ultra.

Modify your long run expectations

Trail long runs can be a very different experience from road long runs. Pacing becomes so much more important and you need to learn to work with the terrain and manage your energy levels. This means making peace with walking/hiking sections of the course and realizing that you’ll be on your feet a lot longer than normal.

Walking is often the best strategy for navigating sections of an ultra and is much better than pushing your heart rate too high. Don’t set pace expectations for yourself when you’re training for your first ultra.

Test your trail gear

Don’t go out on the trails without being prepared with the right gear. This is going to include a hydration system and fuel. Bring more fluids than you think you’ll need just in case it ends up taking you longer than you expected. And remember that there won’t always be cell reception out on the trails. This means that you need to be dressed for the weather, have a headlamp if you’ll be running in low-light conditions, and have proper shoes.

For some groomed trails you can often just wear road shoes. But if you’ll be traversing single track (narrow), gnarly, or rocky trails it’s best to invest in some trail shoes and start breaking them in pre-race. Your long runs are also the perfect time to test out other gear like hydration packs, anti-chaffing products, gaiters, socks, and light layers (like a thin rain jacket you can stuff in your pack). I also like to carry toilet paper in a baggie in case of necessary bathroom stops.

MTA Coach Steven competing for a top 10 spot at the 2023 Gobi March

Practice with “real” food

You’ll also need to practice eating and hydrating regularly to keep your energy levels steady. Aid stations during ultras often have an awesome variety of food. Practicing with more “real” food options is wise before you load up on them during the race.

Be sure to know the distance between aid stations during your race so you can plan on how much fluid/fuel to carry. Even if you’re planning on utilizing the aid stations it’s never a wise policy to plan on them exclusively for your needs.

Leave no trace

Be respectful of nature and other people when out on the trails. Try to stay on the trail as much as possible (which may save you from a case of Poison Ivy or Oak). Be sure to pack out any garbage you produce and don’t add to any graffiti you may find. When you approach your trails runs correctly you’ll gain a sense of adventure, wonder, and gratitude for the beauty around you and the capability of your body.

Recovery

Post race recovery starts as soon as you cross the finish line whether you’re running a half marathon or an ultra. It’s important to slowly cool down by continuing to walk around for at least 30 minutes.

In addition you’ll want to start taking in food to aid your nutrition. A combination of protein and carbs is perfect for this and if you can’t stomach eating real food right away be sure and use a recovery drink (chocolate milk also works). Coach Henry, on our MTA coaching team, does a lot of trail running and ultras and recommends the following methods:

• Compression gear: Compression socks or pants are so beneficial post race. Wrestle them on post shower or as soon as possible. A recovery sandal (like Oofos) which are a moisture-resistant foam promotes recovery and is a wonderful change from running shoes. While there is debate about whether compression gear actually helps recovery, my experiences tell me that it does help. If you have access to compression recovery systems these can be a great way to clear stagnant fluids out of your legs and promote better circulation. Many races will offer use of these recovery systems post race.
• Foam rolling: A few minutes of foam rolling the legs and hips and stretching the muscles back out will promote healing. It’s best to start a few hours after you finish your race and continue for a few days. Scheduling a massage within the next week can also promote faster recovery.
• Yoga: Gentle stretching and yoga can be a wonderful activity to do in the days following your ultra. While you do the yoga poses or stretch be mindful of tight spots and spend extra time working on that area. Always make sure that you don’t push to the point of pain and to breathe through each pose or stretch.
• Slow runs: Take at least the first 1-2 weeks off from running after your ultra, depending on your experience level and how demanding the race was. Your body is especially vulnerable to illness and injury after a challenging race. This is the time to get extra sleep and continue moving your body in low impact ways. Walking, stretching, swimming, gentle cycling, etc are good choices to help your body recover. When you do add running back make sure that you do easy runs for a week or two and ease back into training. You don’t want to jump straight into another challenging training plan without making sure you’re fully recovered.

Coaching client Bill Drinkward at the Mt Hood 50

We helped our client Bill Drinkward train for his first ultra. Read his story here.