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Why I Stopped Running Ultras – Stepping Off The Hedonistic Treadmill

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It’s been over 3 years since I ran an ultramarathon.

That might be surprising to some of you – especially those of you who have read some of the many ultrarunning articles I’ve put out in that time, or checked out the Ultra Runner’s Playbook.

In between, I took an unplanned break from distance running.

Last year I ramped back up to marathon distance events, and was preparing for my return to ultras in 2020 – until the world changed and every race on my calendar got cancelled.

So what’s up with the big break?

It’s taken me a long time to process and figure out how to write about this, but here it is.

Like everything in life, there are a few factors that contributed to this.

But essentially…

I got caught up with chasing new – longer – distances, faster times, and better results.

Each race had to be a new challenge – a new personal limit I was pushing against.

I got hooked on a hedonistic treadmill.

And in the end, I stopped enjoying my races. I was burned out.

Chasing Ultras – My Background with Ultrarunning

The Story of My First Marathon - Stanley, Falkland Islands 13
finish line of my first marathon

After my first full marathon in 2012, I was hooked.

There are probably many reading this who have experienced something similar.

Growing up, I’d always been vaguely sporty but never athletic or excelled in one particular discipline.

Then I gradually found out I could run far.

Whether it was my physiology, my willingness to commit to hours of training, or some inherent appeal – probably a bit of everything – I found the process of running far pretty rewarding.

Each new distance was a new frontier.

And after my first marathon, I was hungry for more.

I ran a few more marathon distance events, but they weren’t enough anymore – I wanted to keep pushing the boundaries.

What did I do next?

I signed up for a 6-day, 250km self-supported ultramarathon across Madagascar.

It was a classic case of setting yourself an audacious goal. I trained for 9 months – spending every single Saturday and Sunday bagging long hikes / runs to prepare myself.

The race itself – which I need to write about some day – was insanely challenging and rewarding, and remains my favourite running experience of my career.

At several points I was on the verge of pulling out, but as each day passed and I was still in the game I became more and more determined to reach the finish line.

Despite bringing the wrong shoes (don’t try to run your first ultramarathon in minimalist shoes) and suffering for the whole week, I finished in a respectable middle-of-the-pack position.

Why I Stopped Running Ultras - Stepping Off The Hedonistic Treadmill 1
200k into the Madagascar stage race

That race was like a furnace, forging my drive for running crazy ultras.

So what did I do when I got home from running the 6-day Madagascar ultramarathon?

You guessed it.

I signed up for another.

First came Sri Lanka – another 6-day stage race – followed closely by several others (Cambodia, Namibia, and Spain).

I began to pepper in other ultra events in between the stage races, and soon I was running ultras every other month.

Racing To Win

stopping ultras
Running in Sri Lanka. Photo credit: GlobalLimits

During this string of ultramarathons, I naturally got better.

I got faster, my body adapted to the distances, and I developed some strategies for performing better.

In Cambodia, I unexpectedly bagged 1st place male at the end of a 210km stage race.

A couple of months later, I came first in a 100k race in Gujarat, India.

Then I sneaked onto the podium at the 2016 Racing The Planet Namibia race, bagging 3rd place in a field of over 200 ultra-runners – probably my proudest result.

Why I Stopped Running Ultras - Stepping Off The Hedonistic Treadmill 2
Namibia podium

But the podium spots were a double-edged sword.

The next time I’d toe the start line, I’d just be thinking about the competition – and getting to that podium.

There was an expectation on me – whether from others or just myself – that I was going to do well, and if I didn’t then I’d disappoint.

At the same time, something weird happened – I lost all enthusiasm for training.

In the final 6 months of that period, I barely ran further than 10k during training – I found run training to be dull, frustrating, and unfulfilling.

I justified the lack of training by saying I ran enough ultras that each race was preparation for the next, but the truth was that I was falling out of love with the sport.

Things came to a head on my final multi-stage race in 2016 – another 6-day, 250km race. I spent most of the week trying to defend a 5th place position against another runner (I’ve no idea why), and my slowdown in training meant I was digging deep – and uncomfortable – for much of the race.

After that race, I scuttled home and quietly mothballed my running career. For the first time in 2-3 years, I had no races on my calendar – and was glad.

The Unintended Break

I never had any grand plan to step away from ultra-running, I just knew I needed some time away from it.

Intentionally or otherwise, I found other pursuits. I started hitting the gym more regularly, and going to other fitness classes.

Life changed – my partner and I changed cities, and moved into a small apartment in the middle of Madrid. At the time, access to good running routes wasn’t something I was thinking hard about.

Work got busy. I signed up for an 18-month MBA. And in my free time, I beavered away at building Marathon Handbook and became a certified running coach.

During this period I still used running as a means of exercise and escape – I’d run 5-10k a couple of times a week, maybe do the odd 13 miler to prove to myself I still could.

But frankly, I had no interest in committing to another race.

The idea of another ultra was daunting. Not just in terms of training, but in terms of living up to the level I’d reached previously.

If I went back and ran again, how would I feel if I went from a podium finisher to a middle-of-the-pack runner?

It was easier just to avoid the issue – my enthusiasm for ultras was at a low, so I let sleeping dogs lie.

Beginning Again

That period lasted for a good 3 years.

There were several personal factors that contributed to it’s length.

I became busy with other things that were rewarding.

Running far wasn’t as accessible and appealing as it had once been.

I was a bit gun-shy, not ready to get back on the horse.

But slowly, things have come around.

We moved out of the city to an area packed with trails. I finished the MBA.

Last year, I started to reintroduce regular run training into my weekly calendar. I topped the year off with a marathon, and felt great at the end of it. That feeling of pushing my personal limits was back.

marathoneveryyear2019

I began doing regular long runs, tentatively dipping my toes back into the water. My biggest concern was pushing myself too far or hard, and losing my enthusiasm.

I scheduled a couple of races onto my 2020 calendar . . . then COVID hit.

In some ways, it’s not been a bad thing for my running journey – it’s allowed me time to re-establish my running base on my own, without the perceived pressure of running events.

The Hedonistic Treadmill

Distance running attracts a certain type of person.

They like to push their boundaries.

They like to suffer for hours on end, to reach some far off goal.

And after that, they love to find some even more audacious goal to bite off next time.

I got caught up in that game – chasing the podium, chasing finishing times – and it slowly sapped my enthusiasm for running.

It eroded the reasons I ran in the first place.

It all became about ego – about beating my previous results, rather than enjoying the run and doing my best.

I could feel it happening at the time, but I didn’t step off the treadmill – and instead it pushed me past my limits.

Now it feels like I’m rekindling that enthusiasm, but with a new mindset.

How to Run Longer: Tools and Techniques to Improve Your Running Endurance

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How To Run Longer: Distance runners, whether rookies or seasoned vets, often come across barriers, whether physical or mental, as they try to increases their running distance.

It’s very common for runners to reach a plateau, where their body is adapted to run a maximum distance – but is uncomfortable going any further. This can be extremely frustrating for distances runners, rookies or otherwise – leaving them to wonder how to run longer.

When you feel tired, bored, fatigued, discouraged, or even pain, there are tools you can use to combat the issues – and training techniques to mitigate them, allowing you to run longer and farther,

The most important thing is not to give up. Remember, you haven’t reached your limit. You can always run longer. 

In this article, we’re going to go through changes you can make – whether in training or in your running strategies – to improve your running endurance and help you run further.

First we’re going to dive into ‘The Wall’, that classic phenomenon that occurs when your body runs out of juice, then we’re going to go through several other physical and mental factors that can affect your running endurance.

How To Run Longer Improve Your Running Endurance

Potential Reason For Maxing Out: Hitting the Wall

When a runner gets to a point where they feel depleted and empty, like the can’t go on any further, it’s called hitting the wall, or bonking.

This happens when your energy stores get depleted. You have a shortage of the carbohydrate glycogen, which causes feelings of fatigue and negativity. 

It can happen after about an hour of running if you’re new to distance running. The more experienced you are, the better your body is adapted and the longer it should take before you crash out.

Your body runs on energy from carbohydrates and fats during your training or race. Even if you eat plenty of carbs right before your run, you can still run out around miles 18-20. 

(This is very common during marathons, and is probably one of the most important issues to train for).

Many runners wondering how to run longer are simply battling against The Wall.

Beating The Wall Technique #1: Eat Right (Before and During Your Run)

The good news is, as the body runs out of carbohydrates, it takes more energy from its fat stores.

Stocking up on a healthy diet with plenty of carbohydrates and healthy fats will keep your body strong through the run.  

Some carbohydrate sources last longer than others:

  • Beans
  • Oatmeal
  • Brown rice
  • Whole wheat grains

See our recommendations for 11 awesome natural carbohydrate sources for runners!

Accompany those grains with healthy fats such as:

  • Avocado
  • Olive oil
  • Nuts and seeds

It’s also crucial that you fuel during your run, especially during long runs of over an hour.

Many runners also bring along some additional energy sources for the trail.

Nuts and raisins are an excellent natural option since they’ll immediately replenish your body of the fat it needs, plus a little sugar (from dried fruit) for a quick surge. 

You can also reach for energy gels, bananas, energy drinks, jelly beans – anything that’s going to give you that energy boost!

Beating The Wall Technique #2: Train For Longer Distances

As well as getting your run nutrition dialled in, the other important aspect of beating The Wall is adapting your body through long distance training.

Performing regular long runs which gradually increase in distance – usually best done by following a training plan – is the best way to get your body adapted to running long distances.

  • Improves your running economy (essentially your miles per gallon as a runner)
  • Improves your mitochondria effectiveness – how efficiently your body converts stored fuel to energy
  • Improves your body’s ability to use fat as a fuel source.

Unfortunately, there’s no magic potion you can drink that will suddenly allow you to run a marathon without distance training.

It’s why so many under-trained runners crash and burn around mile 20 of their marathon.

Becoming a long distance runner – and avoiding the wall – requires a gradual process of increasing long run distances to adapt. That’s the secret of how to run longer!

How to Run Longer: Tools and Techniques to Improve Your Running Endurance 3

How To Run Further: The Physical and Mental Sides

During a long run, there are 2 main areas that fail:

1. Physical

2. Mental

Pay attention to both of these areas since they play equally important roles in keeping up your energy, strength, and attitude while you race. 

1. How To Run Longer – Ways to Strengthen Your Physical Health

Try out a few of these methods at a time to find which ones muster your strength during the challenging parts of your run. 

Start Slow

Running too fast at the beginning is a sure-fire way to deplete your energy before the end. Even though you’re pepped up and ready to run, keep the pace steady so you have enough stamina to finish your goal. 

Use optimal pacing during your run. 

For some runners, it’s no problem to keep a steady pace while they move forward. But for others, their pace is pretty haphazard. 

Optimal pacing helps you track your speed through the run instead of going faster and slower on a whim. 

Do it by downloading an app (Map My Run will update you on your progress and track your time increments)  to track. You can also glance at your watch from time to time. 

If you track yourself and stay within your set time, you’ll find your energy lasts much longer. 

Stop to Stretch or Walk 

The inner competitive spirit will tell you to keep running during your entire race. But stopping for a quick stretch or a minute of walking can do wonders to help you revitalize. 

In the Jeff Galloway run walk method, he recommends that runners approach their entire marathon by running and walking, to conserve energy and allow time to replenish your stores during the run. Many people have even finished at their best times because they’re replenishing their energy. 

After that quick break, you’ll find yourself with a new burst of energy, similar to what you had at the start line. 

Drink and Eat

Don’t forget to drink water frequently during your run. Dehydration is a huge energy killer and needs to be taken seriously. 

People who don’t drink enough end up having breakdowns during a race. Not having enough water could mean you don’t finish your race, so be sure to take those opportunities to drink (or eat energizing snacks). 

how to run longer

Run With Other People

The company of others can motivate you twice as much as running alone. 

Be sure to choose someone who is at the same running level as you. If your friend is much faster, you might feel pressure to keep up and use up your energy too fast. 

Someone who runs slower than you can hold you back and keep you from reaching your goal speed. 

During a race, you can always find someone to keep pace with, even if you’re running alone. Just look for someone who is running at a similar speed.

Stick with them through the race, staying at a relatively similar pace throughout. Use their companionship to help you stay at optimum pacing. 

Cross-train

Make sure you have the muscle power needed to run longer.

Simple bodyweight workouts, hill runs, or sprints can boost your explosive power, which will increase your stamina during the long runs. 

Vary Your Route

Most people don’t have the nerves to run around the same track over and over again. There’s a reason for that. 

Your brain needs new and interesting routes to stimulate and keep the excitement alive. 

Use your runs as an opportunity to explore your city (and even nearby cities). Choose routes with great nature, waterfront paths, and beautiful neighborhoods. 

2. How to Run Longer by Strengthening Your Mental Health

Running is never purely physical. The mental strain during a run can take its toll, leaving you with discouragement and self-doubt. Use these strategies to strengthen your will power and push you along in the tough spots. 

Get Enough Sleep

You may have previously thought sleep was only important for your physical energy, but it has a huge effect on your mental strength too.

The amygdala is the part of the brain that processes emotions. It does the lion’s share of that job during sleep. So sleep deprivation results in emotional instability. 

Without that emotional soundness during your run, you’ll lack the ability to pep yourself back up when you start feeling tired or doubtful. So get plenty of sleep – not just the night before you run, but every night during your training. 

Build Confidence, One Step at a Time

It’s easy to move quickly from one goal to the next when you’re training for a race. But it’s important to take time to appreciate your achievements regularly. 

Some ways to soak in the accomplishment of your goals are:

  • Treat yourself to a nice meal (*or a beer) after a long run
  • Post your runs on social media: you can link accounts like Strava to automatically publish
  • Buy some new gear for your runs
  • Run in a special place (find a new trail with some gorgeous scenery you’ve never seen before)

Listen to Music

Sometimes we turn on music, only to tune it out as background music. Music holds the power to change moods, so it plays a powerful part in your attitude while running. 

If you’re feeling like you can’t run any further, taking a moment to change your music might be just the boost you need. Change the genre or pace of your music. 

If you’re listening to repetitive pop, switching to hip hop or electronic music can help your brain quickly switch from one mentality to a fresh, new one. 

Pay Attention to Details Around You.

Don’t get so wrapped up in your running form and pacing that you forget to have fun.

Be sure to consciously look around and enjoy watching nature, local neighborhoods, and other people. Notice the smells and sounds surrounding you. Pay attention to little details and enjoy the runner’s high. 

here's how to run longer improve running endurance

When you go out of your way to appreciate these aspects of the run, your focus will shift from, “This is so hard; I can’t do this,” to a meditative attitude. That switch might just get you through the rest of a challenging run. 

Focus on Breathing

Hitting the wall often happens when your mind latches onto the thought that you’re tired or bored and can’t shift to anything else. I

t soon becomes an obsession and your body will follow what your mind tells it. 

If you want to break this mental block, here’s a simple trick that works: count the seconds as you inhale and exhale. 

Concentrate on making those seconds even.

Breathe in for 3 seconds, then breathe out for 3 seconds.

It’s a small action but will do wonders in keeping your body strong and confident. 

How To Run Longer Improve Your Running Endurance

Final Things to Remember – How To Run Longer

No.1 is that long distance running comes with adaptation – gradually increase your maximum distance with long, slow runs.

As you push yourself to run farther, remember that consistency will make a world of difference in your training.

If you decide to cross-train two days a week, make sure you stick with that.  Con

It’s ok to change your long run to a different day when you have a conflict, but just don’t allow yourself to skip it.

Reaching your goal distance every week will make a huge impact and ensure that your race difficulties stay at a minimum. 

We include these ‘how to run longer’ tips and more in our free marathon training Bootcamp, where you’ll read personal stories and learn all about marathon pace.

Download this free 5-day course and get detailed explanations and help with selecting your training plan.

 

Essential Guide To Running 50 Miles + FREE 50 Mile Training Plans

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The 50 miler is an awesome distance to test your ultra-running mettle – in this article, I’m going to run through our top tips for 50 miler training, share advice for race day itself, and provide you guys with our free downloadable 50 mile training plans (PDF and Google Sheets formats) – enjoy!

Running 50 miles is well into ultra-running territory, and means you have to train and prepare accordingly.

While shorter-distance events such as marathons can often be completed in a blaze of adrenaline and pain, an event like the 50 miler should be approached with discipline and rigour! Going out too hard, or skipping training and attempting to wing it, doesn’t work when it comes to running ultramarathons!

50 miles is 80.47 kilometers

A 50 miler is almost twice the length of a marathon – the strategies you may have used to run 26.2 miles won’t get you to 50 miles.

How To Approach a 50 Mile Run

If you’re new to the world of ultra-running, my advice is to be rigorous in your preparation.

When your race lasts for 7 hours or longer, practically anything can happen during that time – whether it’s injury, fatigue, stomach issues, gear problems, mental games going on . . . and it’s harder to power through any of these issues once you get into ultra-running territory. Trying to ignore those nagging blisters when you’ve still got 30 miles left on the clock is a tall ask!

That means focussing on: run training, mental training, nutrition, hydration, gear, pace strategy, and knowing what to do when the wheels come off.

For more on general ultra-running pointers, check out my other articles:

50 mile training plan - runner

Training For a 50 Mile Race

How Long Does It Take To Train For a 50 Mile Race?

It typically takes somewhere around 4 – 6 months to get ready for a 50 miler.

A lot of this depends on your current running ability, your running history, and your race goals.

If you’re new to the world of ultra-running and don’t have a few years of solid running experience, best to give yourself up to 6 months to get yourself ready.

If you’re coming off the back of a marathon, or have previously run ultras, you can get ready for your ultra in around 4-5 months.

Regardless, I typically recommend to allow as much time as you’re willing to in order to get ready for a 50 miler.

The 50 mile training plans I share at the end of this article are designed around a 6-month schedule so suit a variety of backgrounds, and are available in PDF or Google Sheets so you can customise it around your own time frame!

50 Miler Run Training – Long Runs

Much of your training – especially if you’re new to the world of ultra-running – is going to be about preparing your body to comfortably run for several hours on end.

The Long Run is going to be the staple of your weekly training schedule. These are typically done at the weekends (as it’s when everyone has the time), and are designed to gradually increase your maximum running distance.

You want to run your long runs at a comfortable, sustainable pace – don’t try and meet any preconceived pace targets if you’re new to ultrarunning.

Your long runs essentially help you run further – specifically, they . . .

  • aid in capillary development, which is the blood vessels which deliver nutrients and oxygen to muscles.
  • Stress all the muscles used in your kinetic chain, the idea being you then take a break and let them recover.
  • improve your cardiovascular fitness, training your heart to power your body for longer.
  • boost mitochondria – these tiny cells convert fat and carbs into fuel that powers your run.
  • Are great mental preparation and an opportunity to test gear, fuel, and hydration strategies for your 50 mile race.

How Long Should My Longest Long Run Be?

The ‘longest long run’ discussion is something that always rattles around ultrarunning communities, and every coach will prescribe something different.

My recommendation is that you should have completed at least one 28-30 mile run in training prior to your 50 mile run.

If you can fit in a few > 30 milers, better – as long as you aren’t over-stressing yourself.

Figuring out what the maximum long run length should be is always a trade-off between ensuring you’ve booked sufficient mileage, and avoiding overtraining issues – whether that’s injury, burnout, or mental fatigue.

My 50 mile training plans each reflect this – grab one in PDF / Google Sheets format at the bottom of this article.

50 Miler Run Training – Other Runs

Your 50 mile ultra training weekly schedule should be peppered with between 2 and 4 other runs to complement your long runs.

These mid-week runs should be moderate in length and intensity – they exist to add to your overall running mileage and continue your training, without over-stressing the system at any point.

I often include a post-long run recovery session in 50 mile training plans- this gets you used to running on tired legs.

If you’re looking to push your performance during your 50 miler, you can include 1 (or 2 max.) speed sessions per week, doing activities like interval training or hill sprints to improve your overall base speed.

Cross Training For a 50 Mile Race

Alright, guys – this is probably the number one piece of advice I want to share:

Incorporate at least one good cross training session into your weekly ultra training schedule.

Most ultra-runners don’t need much encouragement to get their miles in, but soooo many of us neglect cross training, and it hurts me!

All our 50 mile training plans – available below – include one cross-training session per week.

Cross training is important for two reasons:

  • Injury prevention. By incorporating some simple core, hip, glute, and quad exercises into your routine, you’re going to massively reduce your chances of getting injured while in ultra training mode.
  • Speed and Power. Focussing on those same muscles are gonna tighten things up, make you faster, more powerful…and increase your longevity on the trails.

Cross training doesn’t have to be some arduous gym session either – Youtube is filled with simple, 20-minute bodyweight workouts for runners.

If you can add some weights, all the better. Simple exercises like kettlebell swings, squats, lunges, and glute bridges make all the difference.

At the finish line of your 50 miler, look for the runners who still look comfortable and finish with a smile…they’re the ones who cross train.

Essential Guide To Running 50 Miles + FREE 50 Mile Training Plans 4

Running a 50 Miler – Practical Tips From The Experts

As well as following the workouts in your 50 mile training plan, it’s important to be prepared with gear, fuelling, hydration, and mental strategies. Here are our top tips:

1. Run on Rate of Perceived Exertion, not Pace

Rate of Perceived Exertion is basically a fancy way of saying you should estimate how hard you’re pushing yourself on a scale of 1 to 10. The following table should help a little…

ultramarathon training rate of perceived exertion

Unless you’re an experienced ultra-runner, your long runs and your race should generally be done at around a 5 out of 10.

In other words, it should be a pace at which you could comfortably maintain a conversation, and feels sustainable.

If you’re pushing harder – especially in the first half of your run – then there’s a good chance you’re going to pay for it in the second half.

Don’t get hung-up on some pre-ordained pace or finish time – listen to your body, run on RPE.

2. Get a Good Ultra-running GPS

A decent GPS device is pretty much mandatory, in order to log your training and race itself.

This way you can easily follow your mileage and compare with your 50 mile training plan, and chart your progress.

The bad news is that once you get into ultra running, most regular GPS watches don’t cut it. Their battery isn’t designed to be in GPS mode for several hours, so they crap out. The Apple Watch tends to last for about 5-6 hours, for example.

So invest in a decent ultra-running GPS – here are my current recommendations.

3. Trial Your Gear, Fuel, and Hydration – Extensively

Use your weekly long uns to stress test all your gear, as well as your nutrition and hydration strategy for your race.

If you’re planning to eat one gel every hour during your race, trial this approach a couple of times in training.

Same goes for all your gear – running shoes, socks, clothes, backpack, hydration gear…the works!

4. Realise That Ultrarunning Is As Much A Mental Game As A Physical One

Ultramarathons are where things get …weird.

When you’re out on trails running for several hours without stopping, the brain plays funny tricks on you.

It’s easy to lose track of your nutrition or hydration, to have bursts of adrenaline followed by troughs of despair.

And when you’re having a hard time, your noggin can start to tell you it’s time to throw in the towel. It’s easy to start to rationalise reasons for pulling out, for returning to the comfort of the hotel or home, and why you didn’t really care about your ultra in the first place.

You should prepare yourself for these mental battles:

Be conservative in your pacing strategy to avoid hitting the physical lows that lead to tough situations.

Remember that anything can happen during an ultra, and dropping out is a distinct possibility – no matter how prepared you are.

Don’t get too attached to a specific pace or finishing time – focus on just putting one foot in front of the other, not over-exerting yourself, and getting to the finish line.

More: How To Become An Endurance Monster

Endurance Monster

Grab Your FREE 50 Mile Training Plan

We’ve developed our FREE downloadable 50 mile ultra training plans (PDF and Google Sheets format) for you to grab, customise, print out, and use as you please!

Each training plan has been developed by our team of certified ultra-running coaches, and road-tested by thousands of ultra-runners.

Our 50 mile training schedules are divided into three categories:

  • ‘Just Finish’ 50 Mile ultra training plan
  • ‘Improver’ 50 Mile ultra training plan
  • ‘Performer’ 50 Mile ultra training plan
50 mile ultramarathon training plan - just finish

This 50 Mile training plan ‘Just Finish’ is designed for runners who are simply looking to comfortably complete their event.

With 6 months to prepare, we focus on very gradually increasing the weekly mileage at a manageable rate, so you don’t end up burning out.

Ideally you should be able to run 3-5 miles without stopping before you begin this plan, but you can choose to adopt a run/walk strategy too!

50 mile training plan - improver ultramarathon

This ‘Improver’ 50 Mile training plan is designed for runners who are looking to challenge themselves – perhaps to set a new PR, or simply to run their best race.

Designed to be run over 6 months, the plan features one speed day per week, and more mileage than the ‘Just Finish’ plan – so you’ll have a stronger base and better running economy.

Essential Guide To Running 50 Miles + FREE 50 Mile Training Plans 5

This Performer 50 Mile Ultramarathon training plan is for experienced runners looking to push themselves!

It features six days of training per week, including two days of speed work, long runs, and recovery runs (which get gradually longer in length).

Take Your Training Further With The Ultra Runner’s Playbook

We’ve just scratched the surface with this article…if you’re looking for a deep-dive into the world of ultra-running, then check out my Ultra Runner’s Playbook!

The Playbook is my premium course for anyone looking for a complete online ultramarathon coaching solution…

With over 5hrs of video content and a ton of downloadable material, we cover:

  • Detailed daily training plans for ultramarathons, based on running ability
  • Ultra training modalities broken down; in other words, how to train smart
  • Ultra running strategies for success
  • Expert videos and guides on . . .
    • Having an ultrarunning mindset
    • Balancing training with your other time commitments
    • Maintaining motivation throughout your ultra journey
  • How to become an injury-free ultra-runner
  • Strength and resistance training for improving performance and reducing injury
  • Fuelling and nutrition for ultrarunners
  • How to achieve your ultramarathon goals
  • And plenty more expert interviews, articles, and guides!
Ultra Runner's Playbook

Check Out The Ultra Runner’s Playbook Here!

Essential Guide To Running Your First 100k + Training Plan

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Running 100k is no joke.

If you’ve conquered a few marathon-length events, you might be intrigued by the notion of going even further.

Stepping up to running any ultra – let alone 100k – requires an adjustment in your mindset, pace, and fuel/hydration strategies.   

Your training also changes too, as you want to adapt your body to get used to running comfortably for hours on end.

And in the end, no matter how much you train, there’s no telling what will happen on race day.   Ultramarathons are a completely unique experience in that way.

A 100km ultramarathon is a serious test of your mettle!

Let’s look at the best ways to prepare and train for running 100k – and what to expect.

And if you are just looking for a 100k training plan, jump to the end of the post!

100k Ultramarathon – How To Train and Run

You can’t just extrapolate a regular marathon training plan to cover the longer distance (maybe you could, but it’d take over your life).

In reality, you have to condition your body to get used to long hours on your feet, while not over-training.

Here’s some practical ways you can prepare yourself for this mammoth task:

1. Time on your feet

Hours on your feet is paramount – more important than speed or miles. 

It’s also the biggest commitment you’ll have to give for your 100k preparation.  Your body has to get used to being on your feet for hours on end, so it holds up well come race day. 

There’s no set plan here, but doing a few runs that are 50% of your planned 100k time is recommended.  This can mean committing serious chunks of your life (meaning weekends) to running.  

2. Body strengthening for 100k 

An 100km run is all about endurance, and muscular strength makes you an endurance monster. 

Many runners can get by with marathon-length runs by doing only running training.  But once you are on your legs for several hours at a time, having some core strength really helps you keep your form and fuels your endurance.

Remember – your whole body is active while running, not just your legs.  I highly recommend doing cross training a couple of times per week, focussing on the upper body.  If you only have time for one cross-training session, focus on your legs with lunges, squats and stretching  – your body will thank you when you’re 10hrs into the race.

This was one of the key principles that allowed me to make the leap from 42km to 100km in one race – I focussed on strengthening my body rather than just adding more miles to my run training.

3. Long runs

Just like marathon prep, you should be factoring in one long, slow run every weekend.  As a minimum, you want to have completed at least one 50km before your 100k.  If you are taking things seriously, you want to have covered 70-80km once, and done several 50kms.

Remember to build up to these in a structured way, rather than going out one weekend and doubling your longest run mileage just to get the run under your belt.  The trade-off here is balancing the increase in mileage with not getting injured (and finding the time to squeeze in all the training).

Another worthwhile training technique is back-to-backs.  This is running two long runs on consecutive days.  This technique gets your body used to running on tired legs.

4. Tapering for a 100k

Tapering is the age-old marathon training technique of letting your training peak 2 – 4 weeks before your race and gradually backing off.  It’s a technique that means you’ve given yourself plenty of time for preparation.

Tapering minimises the risk of injury prior to the race and means you should arrive at the start line in the best possible condition.  However, you’ll often find that it’s harder to apply such a rigid structure to ultra-marathon training. Many seasoned ultra-runners barely taper at all – they might just relax a bit more in the week leading up to the event.

Your taper length should therefore be determined by how well conditioned you body is.  If you’ve only been distance running for a few months, it is worth having a 2-4 week taper before your 100km.  This means doing your longest training run in the weeks before the race, then gradually reducing the level of training as race day approaches.

100k training plan, guide, preparation, race to the stones

5. Pick an achievable 100k

If you’re looking for your first 100km race, do some research and find one that is relatively flat, in a comfortable climate and well-supported.

Don’t start by adding things like heat, humidity or hyenas.  That race through the jungle / desert / lava flow will be there next year!

The last thing you want to do is to commit to a huge race and DNF because you weren’t prepared enough – this will just discourage you from going again.

“it’s not a sprint marathon, it’s an marathon ultra-marathon”

6. Exertion during the race

If you find yourself having to push yourself in the first 30-40km of a 100k, you’re going too fast. 

It’s natural that as you get fatigued, your body stiffens and tires and you have to force through a bit of pain – but this is different from just standard exertion. 

Your training should have got you to the stage where you can run at a comfortable pace for hours with little strain.

During shorter races like marathons you can push your body beyond this comfortable pace, but in 100km races if you feel yourself going too hard you really have to dial it back. 

Always bear in mind how far you have left to go, and how your body feels.

7. Pacing and Splits for 100k 

The ideal 100km run is arguably one that has equal splits (a consistent pace throughout). 

As races get longer, it becomes harder to regulate a steady pace – especially when you are venturing into untouched territory regarding mileage.  

Your legs get tired and begin to cramp, your energy levels sag and psychologically it’s easy to lose focus.

Therefore run at a pace you feel comfortable, it should be a pace you feel is very achievable.   Much like the 4hr mark in a marathon, the 12hr mark is seen as a nice ‘benchmark’ for 100km runners.

But – don’t get sucked in by trying to meet other people’s ideas of expectations.  Run your own race, have a pace / target time in mind before you begin, and be adaptable!

8. Get a GPS Watch That Will Go The Distance

Most GPS devices have an 8-10hr battery life – simply not enough for your 100k! (Unless you’re breaking the course record).   Though more expensive than normal sports watches, some GPS watches are specifically designed for long-distance events.

I’ve researched the best ones on the market right now – click here for my recommendations (I keep this page up to date with the latest models).

9. Our Free, Downloadable 100k Training Plans

I offer three different 100k ultramarathon training plans, based on your ability and goals. These are Just Finish, Improve, and Compete. Here’s a quick description of each profile, and links below to access the training plans!

100k ultramarathon training plan - just finish

100k Ultramarathon Just Finish Training Plan

Our Just Finish training plans are for runners who simply want to complete their event. If you don’t want to spend all your free time training, and have no specific finishing time in mind, this is the plan for you.

Our Just Finish training plans usually have more rest days and very little speed work (if any); they’re designed to condition your body to complete the distance, but not to win any medals.

The Just Finish training plans are ideal for completing your first event, or for runners with busy lives!

100k ultramarathon training plan improver

100k Ultramarathon Improver Training Plan

Our Improver training plans are for established runners who want to challenge themselves, and perhaps set a new PR.

If you’ve already run a distance event such as a marathon and want to improve your performance, check out these training plans.  

Our Improver training plans balance training and miles with rest days and (optional) speed work; only include the speed work if you want to improve your base running speed.

If you’ve got some distance running experience, and want to push yourself a little, this is the training plan for you.

100k ultramarathon training plan compete

100k Ultramarathon Compete Training Plan

Our Compete training plans are designed for experienced runners who want to challenge themselves, set a new PR, and perform well competitively.

If you’re planning to race and gain a good position, this is the plan for you.

Our Compete plans feature the most intense training regimes – there’s a lot of miles in there, different challenging workouts (speed-work), and typically only one rest day per week.

You should only attempt the Compete plan if you are starting from a solid running base, and have the time commitment and drive to really challenge yourself.

Take Your Training Further With The Ultra Runner’s Playbook

If you’re looking for a deep-dive into the world of ultra-running, then check out my Ultra Runner’s Playbook!

The Playbook is my premium course for anyone looking for a complete online ultramarathon coaching solution…

With over 5hrs of video content and a ton of downloadable material, we cover:

  • Detailed daily training plans for ultramarathons, based on running ability
    
  • Ultra training modalities broken down; in other words, how to train smart
    
  • Ultra running strategies for success
    
  • Expert videos and guides on . . .
    
    • Having an ultrarunning mindset
      
    • Balancing training with your other time commitments
      
    • Maintaining motivation throughout your ultra journey
      
  • How to become an injury-free ultra-runner
    
  • Strength and resistance training for improving performance and reducing injury
    
  • Fuelling and nutrition for ultrarunners
    
  • How to achieve your ultramarathon goals
    
  • And plenty more expert interviews, articles, and guides!
Ultra Runner's Playbook

Check Out The Ultra Runner’s Playbook Here!

13 Awesome Trail Races That’ll Inspire You To Go Running

Last updated on Sep 12, 2020 By

I’m sharing 13 awesome trail races for you to dream about and sign up for. There’s no better way to inspire or motivate than to show you what you can do in the future. 

Training for a trail race can be hard. You need endurance, strength, and even survival skills. 

The fun and excitement of a trail outweigh the hardships by far, and seeing awesome trail races will help you embrace the challenges and enjoy every part of it. 

Why Trail Running Is So Cool

Whether you’re getting ready for a stage race, or whether you’re just starting out, these benefits of trail running apply to everyone. 

Connect With Nature

Running for hours on a trail builds something stronger than a runner’s high. On top of those endorphins, your lungs are filled with natural, fresh air. 

While listening to birds and feeling the varying textures of the trail under your feet, you’ll feel something undeniably amazing. 

You’re a Wilderness Survivor

Or at least you feel like it! Roughing it in the outdoors during an ultra marathon or stage race adds to the exhilaration of completing such an impressive task. 

Learn About Foreign Countries in a Unique Way

Instead of sightseeing and guided tours, running an international trail race gives you a unique experience of the country you’re visiting. You get to connect with the landscape and meet locals who are also running the race.

The 13 Craziest, Most Beautiful Trail Races in the World

1. Manaslu Mountain Trail Race, Nepal

13 Awesome Trail Races That'll Inspire You To Go Running 6

Almost circumnavigating this eighth highest mountain in the world will take 7 race days. 

The Manaslu Mountain Trail is a multi-stage race, which means you run with your own light pack, while the staff carries all your equipment for camping and preparing food. 

This race is no easy feat. With a total distance of 130 km and elevation at over 11,000 feet high, you’ll have to fit into a select group of runners to qualify. 

During this race, you’ll get to 

  • Sleep in a monastery
  • Run above a glacier
  • Peer down over the wild nature of Tibet
  • Run the mountain range of the Himalaya
  • Experience a variety of mountain trails and valleys
  • Meet local people at mountain homes throughout the week
  • Help sponsor a single-stage race for children on one of the trails (The organization puts it on each year.)

This race happens every year, and this year will be in November 2020. 

2. Ultra Paine, Chilean Andes

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The Ultra Paine offers a variety of competitive distances: 14K, 35K, 53K, and 80K races, and the entry requirement is open to all fitness levels. 

The trails are located outside of the Torres Del Paine National Park and converge at the southern tip of Patagonia. All distances will finish at Villa Serrano. 

During this race, you will experience

  • Running in the continent’s extreme southwest, a prime location in Patagonia
  • Seeing the Great Southern Ice Field
  • Confront a restless and unpredictable climate
  • Connect with the Torres Del Paine National Park
  • Climb an altitude of 3,220 meters (for the 80K race)
  • Visit Chilean towns like Puerto Natales

The 2020 race will happen in December this year. 

3. Tengri Ultra Trail, Kazakhstan

13 Awesome Trail Races That'll Inspire You To Go Running 8

This race route takes place near the Tamgaly-Tas National Park along the Ili river in Kazakstan. It also has a variety of distances to choose from: 15K, 35K, and 70K. 

Things you’ll enjoy in this race:

  • History: petroglyphs are carved in the cliffs. You can reach out and touch them. 
  • A rocky canyon
  • A sand dune
  • Green, thick bushes
  • An open plateau with fields of poppy flowers

The next race will take place in October 2020. 

4. China Mountain Trails

13 Awesome Trail Races That'll Inspire You To Go Running 9

The China Mountain Trails organization heads up an ultramarathon in the mountain trails of China every year. Each year is a different destination covering the scenery in China’s great nature. 

This year’s marathon has been canceled, but in 2019, the run took place in Devil’s Ridge. There were 2 distances: 25K and 60K. 

Every year offers a unique location, mapped out by experts who have been running in Asia for many years. Be sure to check out their event for next year to inspire you on a diverse and challenging adventure. 

5. Kaveri Trail Marathon, India

13 Awesome Trail Races That'll Inspire You To Go Running 10

This 13-year old race started out as a training run for the Bangladesh ultra marathon. The trail was harder than the Bangladesh trail, with the philosophy, “Train hard, race easy. People loved it so much that they turned it into its own annual race. 

The trail runs through rural areas along the Kaveri river. As you run, you’ll pass through paddy and sugarcane fields and see local people working on their farms along the side of the path. 

6. Inca Trail, Macchu Picchu

13 Awesome Trail Races That'll Inspire You To Go Running 11

Want to hike the Inca Trail? Why not run it instead? This marathon is an excellent chance for you to see the wonders of the ancient Cusco and Sacred Valley. 

Seeing this archeology will grow your appreciation for Native South Americans and what they’ve done for cultures around the world today. 

The terrain on this trail ranges from 18,000 to 13,777 feet high, with camping supplies carried by the trail staff. The most exciting part of the run will be viewing the famous “Lost City” along the Inca Trail. 

7. Don Diablo Trail Run, Mexico

13 Awesome Trail Races That'll Inspire You To Go Running 12

The Don Diablo Trail Run is one of the best trail races in Mexico.

It covers terrain in the Sierra Cacachilas and supports locally run businesses at the same time. The medals at the end of the race are made from Mesquite wood, and the trails are taken care of using eco methods like erosion control and water retention techniques. 

At the end of the race is an optional beach party to celebrate the finish of your run. This race has distances of 35K and 54K. 

8. Laugavegur Ultramarathon, Iceland

13 Awesome Trail Races That'll Inspire You To Go Running 13

Most famously known for the Northern Lights, Iceland has incredible nature to offer all over the country. The Laugavegur Ultramarathon is run in Souther Iceland and the trail covers the southern highlands. That same 55K trail connects two gorgeous national parks: Landmanalager and Thorsmork.

Because of the harsh climate in this area, these national parks are only serviced for a few weeks out of every year. So running the Laugavegur trail is a true privilege.  

9. Dolomites Ultratrail, Italy

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The Dolomites are part of the UNESCO World Heritage, which means caring for this cultural landmark isn’t taken lightly. 

The ultramarathon trail is run on public trails with a variety of landscapes. The area leading to the mountains themselves is green and full of vibrant colors. The mountains are rocky and bare, with lots of interesting critters like marmots. 

Running in the Dolomites is an experience you shouldn’t do without because of the individual wonders hidden all over the huge expanse of mountains. 

10. Kilimanjaro Stage Run

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You’re not likely to forget about this adventure in your lifetime. The Kilimanjaro stage run lasts 8 days, circling around the entire mountain at 260 kilometers in total. 

This trail is a run, not a race. There will be areas you’ll need to walk. You’ll have plenty of opportunities to meet people living near the trail and hosting runners, so you’ll gain immersion in Tanzanian culture. 

The trail itself has been used for hundreds of years by local people and is still in use today. Don’t be surprised if you see mules carrying your gear along the way. 

11. Morocco Trail Race

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Get to know the central Atlas mountains with the Morocco Trail Race. Any level of runner can do the race since the distances start at 10K and go up to 110K. 

You’ll be running through trails in and above the Atlas, experiencing the differences in temperature between the desert heat and the cold of the high altitudes. 

The race starts in the Happy Valley, which many claim to be the place where time stops. 

12. Canadian Death Race

canadian death race trail run

This race challenges you to “Cheat death in one of the world’s toughest ultramarathons.” 

Extreme athletes have to push themselves to finish this one. The trail crosses over 3 mountain summits in the Canadian Rocky Mountains, gains 17,000 feet of elevation, and passes the Hell’s Gate Canyon over the Smoky and Sulfur rivers. 

13. Baikal Ice Marathon, Russia

baikal ice marathon trail races

Run across the world’s deepest, coldest lake in the middle of winter. This frozen lake is covered in ice rubble, making the terrain bumpy and uneven. While it’s mostly covered in a small layer of snow, there are portions that are more like an ice rink. 

The race is physically and psychologically demanding since the landscape offers very little variety. You won’t have any perspective of progress as you run through the snow, except for mile markers every 5 kilometers. 

Many people prefer to run in a more diverse area but the mental stamina and sense of accomplishment you gain are unmatched. 

Training for Your Own Trail Race

It’s impossible not to see these incredible marathons and NOT sign up for one yourself. If you’re just beginning your trail running adventure, read some essential advice and get the proper gear to do your training right. 

And of course, you need a plan of action. To train mentally and physically for these challenging but rewarding races, download one of our customizable ultramarathon training plans and hit the trail.