Running an ultra marathon can be the ultimate test of a person’s endurance and, whether you’re new to the sport or an experienced ultra runner, you’ll want every tip you can get to make your next ultra a little bit easier! We caught up with top INOV8 athletes and asked them to share some of their top ultra running tips.
It isn't the fastest person who wins an ultra, it’s the person who slows down the least. Ultra running (especially the longer distances) is all about looking after yourself really well – so just focus on this! If you look after yourself well (pacing, kit, hydration etc) then you will reduce the chance that you’ll slow down considerably – Meryl Cooper, Team GB Ultra runner.
Forget about everyone else in the race, past or present – it's only you and what you can do on the day that matters – Andy Berry, Lake District 24-hour record holder.
Divide the race into pieces, giving yourself small goals to reach within the event. Thinking about reaching the next pass, summit or aid station is a good way to keep motivated when there’s still a very long way still to go – Damien Humbert, course record holder Ultra Trail Cote D’azur Skyrace.
Be a duck. Can you develop the ability to let things roll off your back and adapt to scenarios you can’t control. Being smart in training and putting yourself in uncomfortable situations where you have to problem solve and keep moving forward will be critical for when the questions are asked during your event – Jack Scott, course record holder Winter 26 Lakes, Meres and Waters.
Race the course not the competition – Tom Joly, winner Ultra Sierra Nevada ’23.
Damian Hall, winner Winter Spine Race 2023, brushing his teeth during his Wainwright Coast to Coast record. Photo: Leo Francis.
Brush your teeth mid-race. If you're shoving carbs in for hours on end, you're likely to end up with sugar tongue/cotton mouth and could go off eating, which will likely see a performance decline. So, polishing those pegs is an effective way to freshen your mouth (and breath) up. Mints and chewing gum can also work – Damian Hall, winner Spine Race ‘23.
Don't let others pre-perceptions of you and your performance (good or bad) suck the joy out of your run – Sarah Perry, Wainwright’s Coast to Coast Female record holder.
Enjoy what you are doing. And if you feel uncomfortable at some point, remember why you do it and enjoy the aspects of racing that make you do it in the first place. It could be looking at the landscapes, sharing with other runners, overcoming what you thought was a physical limit etc... – Damien Humbert, course record holder Ultra Trail Cote D’azur Skyrace.
Smile often and socialise as much as possible during your race. Eat pizza and have a beer afterwards too! – Luzia Beuhler, Top 5 women at Western States ’22.
Optimism and good humour will help you feel good even when the race is difficult – Maryline Nakache, women’s winner of Marathon des Sables ’23.
Go out slightly harder than you think you're capable of, you'll either blow up or reach a new level of performance, both are valuable experiences – GTom Joly, winner Ultra Sierra Nevada ’23. [Ed's note - this one's a bit controversial!]
It's OK to suck sometimes and have bad days. Rest, eat a lot and then build a bridge and get over it – Sarah Perry, Wainwright’s Coast to Coast Female record holder.
Lube up. Make sure to smother those areas where you could be likely to chafe. This is individual to everyone, but I like to get some vaseline (other lubrication brands are available) under the arm pits, on top of the shoulders, between my toes and plenty in those harder to reach places... I also carry a small tub of vaseline on me during a race or long day out, so that I can reapply as necessary. Do not let a small problem become a big problem, it is easier to prevent rather than cure – Keith Wigley, winner Ultra Scotland ’22.
Silicone sex lube. The reason it’s great is because it’s silicone so it doesn’t rub off. You can use it to avoid chafing on your feet, your tights, your bum, your boobs… It has to be the silicone based one though! – Allie Bailey, women’s winner Wild Horse 200.
Get a good support crew in races where you're allowed one. I think it’s an African proverb which tells us "if you want to go fast, go alone, if you want to go far, go together". On my longer ultramarathons, anything over 50km really, I have found it extremely useful to have a support crew. Not only can they give you the supplies you need and help to take care of any aches and pains, they can also provide a massive psychological boost – Keith Wigley, winner Ultra Scotland ’22.
Jack Scott, record holder of the winter 26 Lakes Meres and Waters. Photo: Sam Hill.
If it’s a race where you can have support, have a huge variety of drink flavours and don't plan what flavour you’ll have where. Just let your support give you a mixture so when you get the bottle it's a nice little surprise each time. It also helps with flavour fatigue! – Andy Berry, Lake District 24-hour record holder.
Let your crew know what you need from them emotionally during the race. Do you need them to get you excited, calmly talk through problems or gently reassure you? Let them know ahead of time – Cory Keehn, winner Seven Sisters 25K ’21.
Enjoy it. Long distance running is full of opportunity. You’ve invested a lot of time, money and emotional input for a particular event. You’ve probably been selfish and prioritised yourself over family and friends, to train and prep as best you can. Race day gives you the chance to deliver a performance and make it all worthwhile. Make sure that’s in your psyche when the sleep demons show themselves and obstacles are placed in front of you – Jack Scott, course record holder Winter 26 Lakes, Meres and Waters.
When the pain comes, smile – Tom Joly, winner Ultra Sierra Nevada ’23.
