The 5 Pillars of Ultra Marathon Readiness 

Ultra Marathons have a funny way of humbling people.

You can be fit.
You can be strong.
You can even be fast.

And still - 40, 50, or 100 kilometres in - everything can start to unravel.

That’s because ultra running isn’t just “longer running.” It’s a completely different challenge, demanding durability, discipline, and preparation far beyond standard race distances.

If you’re thinking about your first ultra, or want to approach your next one smarter, this is where to focus.

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Pillar 1: A Big, Boring (But Essential) Aerobic Base

There’s no shortcut around this one.

Ultras are almost entirely aerobic events. Even strong runners will spend long periods walking - especially uphill - meaning the vast majority of your race takes place in Zones 1-2.

While your heart and lungs can improve relatively quickly, the limiting factors in ultra running are often:

• Tendons

• Bones

• Feet

• Connective tissue

These structures adapt slowly, and they only adapt through consistent exposure over time.

That’s why ultra training needs:

• High volumes of easy work

• Long durations rather than high intensity

• Patience measured in months - not weeks

A common mistake is trying to “train like a marathon runner” for an ultra. Instead, think:
How can I safely accumulate the most time on my feet within my life constraints?

That might include hiking, run-walk strategies, hills, or long easy days where pace is irrelevant.

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Pillar 2: Durability (Not Just Fitness)

Being fit is not the same as being durable.

In an ultra, you’re asking your body to tolerate hours - sometimes an entire day - of repetitive impact. That means durability becomes just as important as cardiovascular fitness.

Strong ultra runners often look different from road racers. They’re typically more robust, with greater muscular resilience - and that’s not accidental.

Strength training plays a huge role here:

• Improving tolerance to downhill running

• Increasing tendon stiffness and resilience

• Reducing injury risk across long training blocks

The mistake many runners make? Dropping strength work entirely once mileage increases.

Instead, aim for the minimum effective dose - just enough strength training to maintain robustness without overwhelming recovery. Two short, focused sessions a week can make a massive difference over months of training.

You can’t be consistent if you’re injured - and consistency is everything.

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Pillar 3: Pacing Discipline

What you do in the first 10-20% of an ultra has a magnified impact on the final hours.

Almost every race starts the same way:
Everyone feels great.
Everyone goes too fast.
Most people pay for it later.

Pacing discipline means:

• Walking hills early - even if you can run them

• Sticking to your plan, not the crowd

• Understanding the course profile in advance

If there’s a major climb halfway through the race, you want to reach it strong — not already depleted from early ego-driven pacing.

For most athletes, ultras are about completion and execution, not chasing pace targets. Your goal is to keep problems small early so they don’t become race-ending later.

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Pillar 4: Fueling and Gut Training

Fueling is one of the biggest differentiators between successful and unsuccessful ultra performances.

Carbohydrate availability will become a limiting factor - guaranteed.

Yet many athletes still underfuel, often due to outdated beliefs or fear of stomach issues.

The solution isn’t fueling less - it’s training your gut.

That means:

• Practicing race fueling in long runs

• Fueling even shorter sessions consistently

• Gradually increasing carbohydrate intake over time

Aim to progress tolerance just like strength training:
If 60g/hour works - try 70g - then 80g if tolerated.

Fueling isn’t just about race day either. Athletes who fuel well during training typically:

• Recover faster

• Handle more volume

• Maintain consistency longer

One underrated factor is flavour fatigue. Eating the same sweet fuel for 8+ hours can become unbearable. Including savoury options and variety can make the difference between continuing and quitting.

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Pillar 5: Psychological Readiness

Every ultra contains a bad patch.

Sometimes a bad hour.
Sometimes a bad half-day.

The key difference between finishers and non-finishers isn’t who avoids suffering - it’s who expects it.

Psychological readiness means:

• Accepting that low points will come

• Having pre-planned responses (“If X happens, I do Y”)

• Learning to stay calm when discomfort appears

One powerful strategy is “quit tomorrow” - allowing yourself to stop, but only at the next checkpoint. More often than not, by the time you get there, you’re able to continue.

Training solo, running without music, and practicing monotony can also help prepare you for the mental demands of long races.

You chose to do this.
You weren’t forced into it.

That perspective alone can carry you through dark moments.

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Bonus Pillar: Get Your Kit Right

Bad kit rarely matters over 5km.

Over 50km? It can end your race.

Chafing, blisters, rubbing, or poor pack setup all compound with time. What feels minor at hour one can become unbearable by hour eight.

Key principles:

• Train in the exact kit you’ll race in

• Practice hydration pack setup

• Protect hotspots early - don’t wait

• Carry anti-chafe solutions and spare socks

Many DNFs happen due to foot issues - and most are preventable with preparation and early intervention.

Take the small time penalty early. It’s always cheaper than dealing with the consequences later.

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Final Thoughts

Ultramarathons reward patience, preparation, and humility.

They’re not about who’s toughest - they’re about who’s best prepared across fitness, durability, fueling, mindset, and execution.

Get those pillars right, and you give yourself the best possible chance to not just survive your ultra - but genuinely enjoy the experience.

Because yes, it will be hard.

But that’s exactly the point.

Ready to take on your first Ultra? 

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