14 Lessons I’ve learned from running ultras

Before your next ultra, here are 12 lessons that could make all the difference when things get tough.

1. Low moments pass

Never make a major decision at your lowest point. Eat, drink, reset and give yourself some time before reassessing. Things can feel very different 20 minutes later.

2. Break the race into manageable sections

Don’t focus on the finish line. Focus on the next checkpoint, climb or hour. Breaking a huge distance into smaller objectives makes it far more manageable mentally.

3. Have a race song

Choose one song to save for the difficult moments. Put it on repeat if you need to, get your head down and focus on moving forward.

4. Give yourself something to look forward to

A favourite snack, caffeine hit, seeing your crew or sunrise can provide a useful psychological boost. Small rewards matter when you have a long way to go.

5. Check the basics

Many problems come back to four things: calories, hydration, electrolytes and pacing. Before deciding your race is over, systematically work through each one.

6. Have a strategy for nausea

Ginger can be particularly useful when nausea starts to build. Gingins -  my favourite chewy ginger sweets - and ginger shots have both been useful for me. Test anything you plan to use in training first.

7. Use checkpoints efficiently

Refill, refuel, change kit and address any problems - then keep moving. Don’t rush through a checkpoint, but remember that a few extra minutes spent being organised can save significantly more time later.

8. Use caffeine strategically

Rather than relying on large doses at once, consider spreading caffeine throughout the race. For example, I like pouring a Red Bull into a soft flask and sipping it gradually over a section. Find a strategy your stomach tolerates well and practise it beforehand.

9. Don’t underestimate small comforts

Soft mints are a simple but effective way to cleanse your palate when you’ve been eating and drinking the same things for hours. Small sensory changes can make fuelling easier late in a race.

10. Run your own race

Don’t get drawn into somebody else’s pacing strategy. Stick to your effort and remember that in an ultra, patience pays off. The race often doesn’t truly begin until the second half.

11. Learn to hike strongly

Strong hiking is one of the most underrated ultra running skills. Use climbs to control your effort, conserve energy and maintain efficient forward progress. You don’t need to run every step to move quickly.

12. Stay ahead of the heat

Cooling yourself before you overheat is far more effective than trying to recover once you’re already struggling. Use ice, water, shade and appropriate kit to manage your core temperature. I wouldn’t run a hot race without an ice bandana and plenty of ice lollies - and have you tried freezing your gels?

13. Have a plan for the night 

If you’re running overnight, prepare for it mentally as well as practically. Know roughly what you’re aiming to achieve through the night and remind yourself that the morning light is coming. Night-time can feel endless when you’re exhausted, but daylight changes everything.

14. Be prepared to size up

For multi-day events, your feet can swell significantly over time. Have a larger pair of shoes available for later stages of the race - what fits perfectly on day one might feel very different on day three. Don’t wait until your feet are suffering to make the switch.