Why More Running Won’t Necessarily Make You Better at Ultras

My ultramarathon success didn't come from running more. It came from getting smarter about how I prepared.

After a few years of marathons, I decided it was time to dip my toe into the world of ultramarathons.

Even before I became a PT and performance coach, I was slightly obsessed with researching my own training, looking at what had worked, what hadn't and what I actually needed to be able to get through the challenge.

One of the biggest lessons I learnt at the start is that we are all different and therefore a generic cookie cutter plan or using a certain rucksack, food or trainers based on one person's recommendation doesn't guarantee success.

That approach paid off. My first 100-miler wasn't perfect – far from it – but I finished. More importantly, I learnt a huge amount from the mistakes I made and used those lessons in my next races. I've since seen the same thing with other runners and clients.

The biggest lesson?

Training for an ultra isn't simply about running further. It's about preparing for the demands of your particular race.

Here are five areas I think are often overlooked.

1. Train for the race you're actually going to run

There is a big difference between running 50 miles on a flat towpath and running 50 miles over technical mountain trails.

We don't really talk about ultramarathon PBs in the same way we do with road marathons because the courses and conditions can be so different.

I've run the same 100-mile route in completely different conditions – overgrown, muddy paths and torrential rain one year, hard, stony, ankle-twisting trails in almost 30°C heat another.

So look beyond the distance.

Study the elevation, terrain, weather, cut-offs and likely race conditions – then build those demands into your training.

If your race involves long climbs, train on hills. If it's flat, don't assume you need to spend every weekend climbing mountains. If you're carrying a pack or poles, practise carrying it. Test your kit and clothing. If there are strict cut-offs, understand what pace you actually need to maintain.

When I tackled the Marathon des Sables, training only on fast, flat towpaths wouldn't have prepared me for energy zapping sand dunes and the hot coals of dry river beds.

2. Stop thinking that you need to run everything

One of the biggest changes from marathon training to ultras is learning that walking isn't failure – it's a skill.

Power hiking steep climbs can be much more efficient than trying to run them. And late in a long race, your ability to keep walking strongly can be just as important as your ability to run.

I even have a few different running gaits I've developed over the years, including what I call my ultra plod – a deliberately slow, sustainable way of running that keeps me moving without burning unnecessary energy.

You need to practise this.

Don't wait until mile 60 to discover that you don't know how to walk quickly, climb efficiently or transition between running and walking.

And pace isn't just about the first few miles. It's about making sensible decisions for hours and hours and hours. Research from ultra events consistently shows just how much time is spent at relatively low intensity, reinforcing the importance of sustainable pacing.

3. Build strength, not just mileage

This is one I wish more ultra runners took seriously.

Your cardiovascular system might be capable of going for hours, but your legs still have to absorb thousands of steps, climbs and descents.

Strength training isn't about turning you into a bodybuilder. It's about giving you the physical capacity to keep moving when fatigue starts to bite.

Squats, hinges, step-ups, calf work, single-leg strength, upper-body and trunk strength all have a place – particularly when they're selected around the demands of your race.

Research in endurance runners supports the use of appropriately programmed strength training, with benefits including running economy and performance.

And importantly, more running isn't always the answer.

Sometimes the better question is: What is currently limiting my ability to run or walk further? 

4. Train your stomach as well as your legs

An ultra aid station can look more like a buffet than a water stop.

Cheese and jam sandwiches. Crisps. Sweets. Potatoes. Pretzels. Chocolate. Coke. Sausage rolls.

It can be glorious.

It can also be the quickest way to discover that your stomach isn't prepared for six, ten or twenty hours of eating.

Don't leave fuelling until race day.

Practise eating while running. Practise eating real food. Try the foods your race is likely to provide. Work out what you can tolerate when you're tired, and what suddenly becomes completely disgusting after six hours.

Carbohydrate intake can be substantially higher in ultra-endurance events than in shorter endurance races, but tolerance varies considerably. Current guidance commonly reaches around 60–90g carbohydrate per hour, with higher intakes requiring practice and individualisation.

Hydration needs the same level of planning.

There isn't a magic amount that everyone should drink. How much you need will depend on the weather, your sweat rate, your pace, how much you're carrying and how much fluid is available on the course. The aim is to avoid both becoming significantly dehydrated and drinking far more than you need.

For a long training run, experiment with how much you're actually losing rather than simply guessing. Weighing yourself before and after a long session can give you a useful starting point for understanding your individual sweat rate.

And don't think of hydration as just water. Sodium and other electrolytes become increasingly relevant during prolonged exercise, particularly in hot conditions or for heavier sweaters. Equally, drinking huge quantities of electrolyte drink isn't a substitute for having a sensible overall hydration plan.

Practise the whole system together: food, fluid, electrolytes, bottles, packs and aid-station routine.

Your race nutrition plan isn't what you intend to eat and drink on race day. It's what you've already proved you can tolerate when you're five, eight or twelve hours into an event.

And remember that what sounds amazing at one checkpoint might make you want to throw up at the next.

Your fuelling and hydration strategy needs to be planned, practised and flexible.

5. Practise the bits that happen when it's dark, lonely and you're tired

If you're training for a 100-miler, you can't prepare only for running in daylight when you're fresh.

At some point you're probably going to be running in the dark, potentially alone, possibly wet, cold, tired and questioning every life decision that brought you there.

So practise it.

Use your headtorch. Carry a backup. Do some long runs at night. Learn what happens to your pace and your brain when you're tired.

I've deliberately done long night runs as part of my preparation for 100-mile races because I wanted to know what it felt like before race day.

And there is another skill here that doesn't get talked about enough:

Being comfortable being uncomfortable.

I've never used a crew or pacer – partly because of personal choice and partly because my husband has always had the more important job of looking after the boys – but I've absolutely relied on other runners during races.

Sometimes you need company.

Sometimes you need to run your own race.

Sometimes you just need someone to help you get through the next checkpoint.

That's part of the beauty of ultras. You can spend hours completely in your own head, then suddenly find yourself relying on a complete stranger to get you through the next few miles.

So, is your training plan actually preparing you for your ultra?

If you're constantly adding mileage because you don't feel ready, it might not be more running that you need.

You might need more specificity, strength, fuelling practice, pacing or race-day preparation.

My own ultra experience taught me that the biggest improvements often came from identifying the things that were limiting me specifically – and then deliberately training and repeatedly testing those things.

That's how I'd approach your training too.

If you're 40+ and training for a big endurance challenge, I'd love to help you work out where your biggest gaps are before you simply add another run to the week.

Take my free Challenge Readiness Check and identify the areas that could make the biggest difference to your training.