Top 10 Tips for running an Ultra Marathon

Top 10 Tips for Running an Ultra Marathon (Trail Edition!): Conquer the Wilderness Like a Pro

So, you’ve decided to take on an ultra marathon, and not just any ultra—you’re going off-road into the wild! Ultra trail running is the ultimate test of endurance, grit, and (let’s face it) pure insanity, but in the best way possible. Whether you're a first-timer or seasoned road marathoner stepping onto the dirt, this adventure demands some smart planning. Here are the top 10 tips to help you crush that ultra marathon trail run while staying safe, sane, and still smiling at the finish line.

1. Train Like You Mean It

Ultra marathons aren’t your average weekend 10k. This is next-level, body-breaking stuff, so your training needs to match. Mix in longer runs, back-to-backs (running long on consecutive days), and plenty of trail-specific work.

• Tip: Focus on time-on-feet, not just distance. You might be out there for 8, 12, or even 24 hours. Simulate race conditions by practicing running on rugged terrain with elevation changes.

2. Master the Art of Pacing

Road marathoners might be used to running at a steady pace, but ultra trail races are different. With steep climbs, rocky descents, and rough terrain, pacing becomes more about surviving than speed.

• Tip: Start slower than you think you need to. The trail will punish you if you go out too fast. Power-hike the steep hills, take it easy on technical sections, and save energy for the last grueling miles.

3. Footwear: Your Best Friend (or Worst Enemy)

Your shoes will make or break your run, period. Trail running shoes are a must, and they need to be broken in well before race day. The terrain will be rough, so your feet need extra love.

• Tip: Choose shoes with good grip for muddy, uneven surfaces, and make sure they have extra cushioning for the long miles. Don’t forget gaiters if your trail is sandy or filled with debris—nobody likes stopping to empty their shoes every 10 minutes!

4. Nail Your Nutrition Strategy

Fueling during a trail ultra marathon is crucial. You’re going to burn through more calories than in a standard marathon, and aid stations can be far apart.

• Tip: Start eating early, and keep eating. Practice your nutrition during training to know what works for you—whether it's gels, real food (hello, PB&J sandwiches), or energy chews. And remember: ultra races are as much about running as they are about eating!

5. Hydrate or Die-drate

Staying hydrated is key, but it’s not as simple as just chugging water. You’ll sweat out electrolytes, and if you don’t replace them, you’ll crash hard.

• Tip: Use a hydration pack or handheld bottle, and pack electrolyte supplements. Pay attention to your thirst levels, but also listen to your body—it can be tricky on cooler, shaded trails where you don’t feel as thirsty.

6. Gear Up, but Keep It Light

Trail ultra marathons require more gear than your typical road race. Besides water and food, you’ll need layers, first-aid supplies, and maybe even a headlamp for those pre-dawn starts or nighttime finishes.

• Tip: Practice running with your gear beforehand. Too much weight will slow you down, but not having something crucial (like a jacket in a rainstorm) can ruin your race. Know your race requirements (some ultras require you to carry certain gear) and pack accordingly.

7. Prepare for the Mental Battle

Running an ultra marathon is just as much a mental challenge as a physical one. There will be low points (many of them), and the mental fatigue can sometimes hit harder than muscle cramps.

• Tip: Break the race down into chunks. Focus on getting to the next aid station, not the finish line. Have a mantra or mental strategy to push through tough moments. And remember: the pain is temporary, the bragging rights are forever.

8. Stay Safe: Know the Course and Conditions

Safety first, folks! Ultra trail races can take you into some remote areas, and weather conditions can shift quickly.

• Tip: Study the course beforehand. Know the big climbs, descents, and where aid stations are located. Pay attention to the weather forecast, and be prepared for changes. Always carry basic first aid supplies, including band-aids, blister care, and painkillers.

9. Mind the Terrain: Run Smart

Running a trail ultra marathon means you’ll face technical terrain—think rocks, roots, and steep inclines. It's easy to get caught up in the excitement and trip or twist an ankle, especially early on when you're fresh.

• Tip: Shorten your stride and keep your eyes on the ground ahead of you. Learn how to power hike efficiently for the tough climbs and master downhill running without trashing your quads.

10. Enjoy the Journey

Trail ultra marathons are as much about the experience as they are about the finish line. You’re in nature, running through stunning landscapes, and challenging yourself in ways you never thought possible. Don’t forget to take it all in.

• Tip: Smile, chat with other runners, and enjoy the beauty of the trail. It’s easy to get tunnel vision about your time or placing, but remember why you’re there in the first place: the adventure!

Ready to Crush It?

There’s something uniquely magical about running a trail ultra marathon. The camaraderie, the challenge, the breathtaking views, and the feeling of pushing past your limits—it’s unlike any other experience. With the right preparation, the right mindset, and a whole lot of grit, you’ll cross that finish line with a mix of exhaustion, exhilaration, and pride.

Now, go forth, lace up those trail shoes, pack your gear, and get ready to take on the ultra marathon like the badass adventurer you are. You’ve got this!