Success, completion and overall enjoyment in an ultra marathon often come down to preparation. These events demand planning, patience and smart training long before race day arrives.

When the day finally comes it will be tough, but by putting the right foundations in place, you can greatly improve your chances of having a strong and enjoyable race.

Below are a few key areas to focus on in the build-up to your ultra.

Should I do course recce’s when ultra marathon training?

Photo credit: Joel Jameson

Whenever possible, a proper course recce is one of the best ways to set yourself up for success. Knowing what lies ahead removes uncertainty and helps you prepare both physically and mentally.

Study the GPX file beforehand and break the route into three or four smaller training runs. Training on the same terrain you’ll race on helps you understand how exposed certain sections are, how technical the climbs and descents might be, and where aid stations will be located.

Take notes after each recce and revisit sections if needed. You can also make these runs part of your weekly long run while practising your fuelling strategy.

Top Tip: Treat your recce runs like race day. Use the same kit, practise your fuelling plan and familiarise yourself with the terrain as much as possible.

How important is having a fuelling strategy for an ultra marathon?

Your fuelling strategy is critical to a successful ultra. Stomach issues are one of the most common reasons runners fail to finish races, so it’s essential to practise during training.

Experiment with different carbohydrate sources, brands and grams per hour to find what works best for you. There’s no universal approach, what works for one runner may not work for another.

If you stop eating and drinking effectively during an ultra, it becomes almost impossible to maintain your pace.

Top Tip: Be flexible with your fuelling. In the later stages of the race, take in calories whenever and however you can.

Is it important to have time on your feet when training for an ultra marathon?

There are many types of sessions that contribute to ultra marathon success, but for long endurance events, time on your feet is one of the most important factors.

Building a strong aerobic engine and a resilient body comes from consistent training over time. Gradually increase your weekly volume, around 10% at a time, and allow your body time to adapt.

Structure easier weeks into your plan, include cross-training to maintain volume with less impact, and add strength work to help prevent injuries.

Unlike shorter races that rely heavily on speed and threshold work, ultra training is built on steady, conversational running.

Top Tip: Prioritise long runs, regular Zone 2 efforts and consistent weekly mileage. Strength training and cross-training will help build durability.

How important is rest and recovery when training for an ultra marathon?

Training tired and carrying some fatigue is part of ultra preparation, but recovery is where the real adaptations happen.

Simple recovery habits, such as a hot bath after long runs, regular sports massage, or maintaining a consistent sleep schedule, can make a big difference.

Your body only gets stronger when training stress is balanced with proper recovery.

Top Tip: Treat recovery with the same importance as training. Listen to your body and give it what it needs, whether that’s rest, better nutrition, or a lighter training day.

Should I train using the same clothing and footwear as I will on race day?

Photo credit: Joel Jameson

Train and race with the same kit whenever possible. Race day should never be the first time you test new shoes or unfamiliar equipment.

Most ultra races require mandatory kit, and while the lists are similar across events, conditions can change quickly, especially in mountainous environments.

Invest in the best kit you can afford, train with it regularly and practise carrying your race pack fully loaded.

Top Tip: Get used to the weight and feel of your pack in training and test your clothing in different weather conditions so you know exactly what works.

Tom’s Final Thoughts

Ultra marathons, regardless of distance or finish time, are a huge test of endurance. There will always be highs and lows throughout the day, and learning to manage both is part of the challenge.

Focus on the things you can control, stay flexible when things don’t go to plan, and keep moving forward.

Most importantly, enjoy the experience. Ultra running is meant to be tough, but it’s also incredibly rewarding.

Whether you’re lining up for your first ultra or adding another to the list, I hope these tips help you prepare for the journey ahead.

See you on the trails,

Tom Smith