Ultra Running: Training, Nutrition, and Strength Tips from Omnia Performance

Ultra running pushes the limits of both the body and mind. Completing longer distances - whether a 50K trail ultra or a 100-miler - requires more than just logging miles. To perform at your best, you need a combination of structured training, smart nutrition, and consistent strength work. Drawing on the insights of Omnia Performance’s Head Coach, Kieran Richardson, and Performance Nutritionist, Tom McClure, this guide lays out the essentials for ultra runners at every level.

The Step Up from Marathons to Ultras

Many runners underestimate the difference between marathons and ultra distances. A 50K ultra may not seem drastically longer than a marathon on paper, but on trails, the additional kilometers often translate into several more hours on your feet. The terrain is typically uneven, and elevation changes demand more from your muscles, tendons, ligaments, and joints. Kieran emphasises that robustness is earned through patience. Building tolerance to ultra distances is not just about increasing mileage; it’s about allowing the smaller structures in your body to adapt gradually. Rushing your training increases the risk of injury and compromises race-day performance. Even experienced marathoners benefit from a slow build-up in both distance and trail exposure, especially when preparing for longer ultras, such as 100-milers.

Nutrition: Fueling for Performance

Nutrition is often the decisive factor in ultra running. Under-fueling can lead to fatigue, gastrointestinal distress, or even being unable to finish the race. Ultra running requires constant energy management, as opposed to marathons where the focus is primarily on topping up glycogen. Tom highlights that a failure to meet energy demands - consuming less than 200 calories or 60 grams of carbohydrate per hour - can make race day extremely difficult. Training should also reflect this reality. Athletes should start long runs and key training weeks with full muscle and liver glycogen stores and follow a strategy that ensures consistent energy and hydration throughout sessions.

Gut training is just as critical as normal training. Gastrointestinal distress is a common reason for slowing down or dropping out of an ultra, and training the gut to handle consistent nutrition is essential. Athletes should aim to tolerate at least 30 grams of carbohydrate per hour eight to twelve weeks before race day, gradually increasing to 60 grams per hour. Practicing fueling during midweek runs, after meals, or on bike sessions helps prepare the digestive system for sustained intake over long periods. As Tom puts it, “If your gut cannot handle your plan, it’s not a plan - it’s a wish.”

Equally important is pre- and post-workout nutrition. Consuming one gram of carbohydrate per kilogram of body weight about an hour before training primes the body for performance, while a larger feed of two grams per kilogram two hours before a long or intense session ensures energy stores are maximized. Recovery nutrition is also crucial. Replenishing glycogen, rehydrating with fluids and electrolytes, and consuming 20–40 grams of protein after training promotes faster recovery and supports adaptation, enabling athletes to train consistently and progress effectively.

The Importance of Faster Work

Endurance alone is not enough to become a successful ultra runner. Faster training, including intervals, tempo runs, and threshold sessions, significantly improves running efficiency and aerobic capacity. Kieran explains that faster sessions help athletes handle variable paces and technical terrain more effectively. They also provide tools for runners to pivot between distances, rather than simply increasing mileage over time. Elite ultra runners, such as David Roche, integrate high-speed work alongside long mileage, demonstrating that even the best in the world prioritize efficiency, not just endurance. For everyday athletes, this approach ensures that speed and endurance work complement each other, creating a more well-rounded and capable runner.

Strength Training: Building Resilience

Strength work is essential for ultra running, not just for power but for durability and injury prevention. Athletes with stronger muscles and joints handle the cumulative stress of ultra events more effectively, and benchmarks such as squats equal to bodyweight or 1.5 times bodyweight provide a practical measure of resilience. Including lateral and multi-directional movements in strength training prepares the body for the unpredictable nature of trail running, such as slips, missteps, or uneven footing. Consistent strength work builds a “reserve” that can be drawn upon during long runs, helping athletes maintain efficiency and recover faster. Kieran stresses that even moderate, consistent training contributes to long-term robustness, allowing athletes to withstand both training and race-day demands.

Integrating Training, Nutrition, and Strength

To succeed in ultra running, athletes must integrate all aspects of preparation. Gradually increasing training volume allows the body to adapt safely, while consistent nutrition and hydration strategies ensure energy availability during long sessions. Faster work complements endurance training by improving efficiency, and ongoing strength training provides the resilience needed to prevent injury and maintain performance on challenging terrain. When combined, these pillars create athletes who are not only capable of completing ultra distances but can do so with confidence and enjoyment.

Tom and Kieran highlight that proper preparation extends beyond the physical. Mental readiness is just as important. Breaking training into manageable blocks, experimenting with fueling strategies, and maintaining variety in workouts helps sustain motivation and prevent burnout. Experienced athletes know that the difference between finishing strong and struggling lies in the careful planning of time, volume, nutrition, and strength.

Omnia Performance Ultra Programs

Omnia Performance offers structured ultra marathon training plans that incorporate endurance, speed work, strength, and nutrition strategies. These programs are designed for athletes of all levels, from first-time ultra runners to seasoned veterans, helping them complete ultra events safely and efficiently while optimising performance.

By combining gradual build-up, strategic fueling, faster work, and strength training, ultra runners can maximise their chances of success and enjoy the journey as much as the finish line.